Tuesday August 31, 2010

Cosmopolitan Primal Girl is back from sunny San Diego with a request!

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1:

Press 8RM – rest 2.5 mins between work sets.

Part 2:
Establish max # strict Chin-ups
Establish max # strict Dips

**This is the same same protocol as last Tuesday…If you did it last week, use the same numbers and try to get more total reps through the sets.

Then, 6 Rounds:

50% max Chin Ups unbroken, or best effort
50% max Dips unbroken, or best effort
rest 60sec

Record these numbers in your training log.

Part 3:
2 Rounds for max reps:

• 2 min max Double Unders
• 1 min max Wall Ball