January 30, 2018

Warm up

4 rounds

10 kip swings

5 strict pull ups/ringrows

5 strict hspu/mod hspu

10 goblet squats

Strength

Weighted pull ups

2-2-2-2-2-2

Weighted dips

2-2-2-2-2-2

Accessory

6 sets

12-15 banded press downs

12-15 Oh triceps extensions

12-15 db bicep curls

12-15 banded bicep curls

Wod

Amrap 15

5 shoulder to overhead

10 box jumps

15 toes to bar

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