July 16, 2012
1) 3 rounds not for time:
8 butterfly pull ups (practice speed and efficiency)
10′ hand stand walk
30 sec L sit
2) Back Squat x 20. If you got 20 reps unbroken last week, increase weight by 5%. If you got 19 – 15 reps, use same weight. If you got 14 or less reps, reduce weight by 5%.
3) “Elizabeth”
21 – 15 – 9 reps of:
Clean 135/95lbs
Ring dips