Tuesday December 4, 2012

Skill
I. 3 x 10 Strict pullups
If you can't do a strict pullup, you must do these with a partner assisting you (by you bending your legs and them pushing up on your shins to assist) NO BANDS.  If 10 strict pullups is an easy task for you, then you will add as much weight as possible for 3 x 10, however, if you add weight you MUST do the reps unbroken.  If you can't, you have no business adding weight to the pullup.

II. 3 x 10 Ring dips
If you can't do ring dips, you will do assisted dips with a band, or if you can't do assisted dips you will work on static ring holds.  If 10 unbroken ring dips

III. 3 x 20 second hollow rocks

Metcon
3 Rounds for Max Reps of:
* 1 minute Overhead Squats (95,65)
* 1 minute KB swings (53/35#)
* 1 minute KTE
No rest between rounds

Compare to
04.16.12
10.24.12 

The Day's Results