Weekly Warmup
Row, Run or Ride 2 mins
3x10 Ring Dips
3x:20 sec Lsit
3x10 Knee Jumps
Strength
6x2 Pause Overhead Squats - 80% 1RM
WOD
2014 Games Event - 21-15-9 Complex
8-7-6: Deadlift-Clean-Snatch (155/115)
8-7-6: Pullup, C2B, Bar Muscle Up
6-5-4: Deadlift-Clean-Snatch (155/115)
6-5-4: Pullup, C2B, Bar Muscle Up
4-3-2: Deadlift-Clean-Snatch (155/115)
4-3-2: Pullup, C2B, Bar Muscle Up
*Compare to: Rich (4:16), Cami (4:50)
REC
3x 10 KB Windmills + 10 KB Vups