Friday.January 22.2016

1. Strict Pull Ups

5 sets x 60% of your Max UB (rest as needed between sets)

Scaled: 4 sets x 6 reps Eccentric Pull Ups (3 sec descent)

2. Eccentric Ring Dips

4 sets x 6 reps (4 sec count down, As fast as possible up, if you cant press up then just focus on the eccentric contraction and jump back to lockout position) 

3. WOD

10 MIN AMRAP 

2 Front Squats ( 55% 1RM) 

2 Box Jumps (24"20")

ascending by 2 reps each round