Thursday, June 23rd

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Strength/Skill: ***In this period we are incorporating pulling skills. We want to progress and develop you individual gymnastic pulling —> Example: pull-ups, deadhang pullups, chest to bar pullups, bar muscle ups.

Pulling Power: 5 x Max load dead-hang pulllup

then

5 x Negative Pullups x 5

+++++++++++++++++++++++++++

WOD: Teams of 2 Athletes:

2 Rounds for Time: 1000 meter row,

30 clean & jerks 115/75#,

30 Pullups

———————————

Endurance: Meet at ECF @ 530 am

Team Relay —> We are outside :)