Friday, July 1st

Warmup: 4 Rounds ~ not for Time:

6 Ring Rows,

8 Pushups,

6 Dips,

12 Situps

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

Skill: Pulling Power:

5 x Max load dead-hang pulllup

then 5 x Chin over bar hold for 20 seconds

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

WOD: 12-9-6 —> 10 Minute CAP

Deadlift @ BW,

Bench Press @ 75% BW,

Thrusters @ 50% BW