July 23, 2012
1) 3 rounds not for time:
10′ hand stand walk or practice
6 – 8 butterfly pull ups (practice efficiency)
10 reps alternating pistols
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%. Take 1-3 breaths between each rep and up to 5 breaths on reps 15 – 20.
3) 3 rounds:
Run 800m
rest 3 min
4) 3 rounds:
20 GHD Sit Ups
rest 2 minutes