WOD for 7/30/10:
1. Shoulder Press
Deload week
5 @ 40% of working weight
5 @ 50%
5 @ 60%
2. For max reps:
Box jumps x 1 minute
Rest 1 minute
Push press x 1 minute (75#/45#)
Rest 1 minute
Pull-ups x 1 minute
Rest 1 minute
Repeat cycle with 45 second intervals and 30 second intervals. Score is total reps completed across all 3 cycles.
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Some great instruction on the butterfly kip from the pull-up master (106!) himself, Chris Spealler:
Kyle-87,38,34 reps as Rxd. Goal is fitness level as good as if not better than Spealler (being someone in my weight class)
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