140930 Tuesday 1000 & 1800

A. Progressive Model Strict Ring Pullup
1 – 1 – 1 – 1

This workout is used to strengthen the Lats and Deltoids (Latissimus Dorsi and Posterior Deltoids) so your scale will be different for this Progressive Model. You will be doing rows at varying levels. Day one will be establishing your scale. Remember you can add weight vests or decrease/increase the proximity of the rings to the ground for the row. Just remember what your scale is. Also look at what the scheme is now; 4 sets of X.

B. WOD
50 – 40 – 30 – 20 – 10
Double Unders
Situps

C. MWOD
We will be doing overhead squats the following day. Lets mobilize while we are warm and get right for the overhead position. We have worked this position many times so you know your problem areas.

Scapula/Ankle/Hip Work

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