The WOD-TUES 13 JULY 10

Warmup:
GPP
5-6 Dynamic Movements
Specific Stretching

Lift:
Dumbbell Split Squat
3X5 (30/20#)

Followed By:

WOD:

Advanced
8 Rounds for Time

4 L pull ups

6 strict pull ups

9 kipping pull ups

Rx
8 Rounds for Time

3 L pull ups

5 strict pull ups

7 kipping pull ups

Intermediate
6 Rounds for Time

3 L pull ups

5 strict pull ups

7 kipping pull ups

Novice
6 Rounds for Time

3 L pull ups

5 Purple band Strict pull ups

7 Jumping pull ups

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