2zzday – 09.30.2014

By September 29, 2014 No Comments


Every 3 Minutes for 12 Minutes (4 sets):

5 Front Squat (From floor, Start with ~80% of 091014 or ~70% of 1RM, increase or decrease based off first round)
7/10 Ring Dip (Sub 14/20 Tricep Push-ups or eccentric Ring Dip)
15 KB Swing 70/53

EMOM x 10
Weighted Pull-up, build to a 1RM
Strict Pull-up 2-3 per minute (scale to flex arm hang, eccentric pull, or ring rows)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.