Warm-up:
4 Rounds:
30 Second single unders
10 Second double unders
3 Rounds:
3 Parallette shoot throughs
3 Skin the cats
Workout:
3 Rounds for time:
10 Push Press, 105/65#
10 Pull ups
7 Push Press, 105/65#
7 Pull ups
35 Air squats to medicine ball
Rest 90 seconds
“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]
VOD:
Commit your work to the Lord, and your plans will be established. Proverbs 16:3
Great pic! That bar is just floating to the top!
So – light class this morning, Dag, the Beast and me – great workout and a tough warm-up!
Good to be back at the lunch class (that I manage to get to a couple of times a month) today!!
Seeing that huge fan, in this pic, and in person lately, gives me flashbacks of the warehouse and ‘training camp’ days, and is a sure sign that hot summer WODs are right around the corner…..