111611 WOD

TONY AND EMILIO TORE UP SOME BOX JUMPS MONDAY!

HERE'S A LITTLE STRENGTH AND METCON AIMED AT TACKLING SOME WEAKNESSES I'VE OBSERVED IN THE BOX...

STRENGTH:

USING 80% OF YOUR 1 RM CHEST TO OVERHEAD PERFORM 5 OVERHEAD, LOCKED-OUT FARMER CARRIES ACROSS THE WIDTH OF THE GYM

METCON:

10 RING DIPS
1 CHEST TO BAR PULLUP
9 RING DIPS
2 CHEST TO BAR PULLUPS
8 RING DIPS
3 C2B PULLUPS

AND
SO
ON
UNTIL

1 RING DIP
10 CHEST TO BAR PULLUPS

IF YOU CAN'T DO RING DIPS, SUBSTITUTE BOX DIPS. IF BOX DIPS ARE TOO EASY, PLACE A 45# PLATE ACROSS YOUR LAP OR WRAP YOURSELF IN CHAINS.

IF YOU CAN'T DO CHEST TO BAR PULLUPS, PERFORM THEM WITH A BAND. IF YOU CAN'T DO THEM WITH A BAND, PERFORM SUPING RING ROWS.

HOPE YOU ENJOY. TIM