Deep Comp - 08/19/15

Introducing our new 12 week pullup cycle. It will take place twice per week and will progress every 3 weeks as follows:

Kipping Pullups

Strict Pullups

Kipping C2B 

Strict C2B 

Please track your reps and sets and ensure you're progressing from week to week.

SCALING: talk to Chip or Eric.

I. Warm-Up

800m Row

Banded Wall Squat 

Glute / High Hamstring Mash

10 Single Leg Box Jump e/s

II. Strength

Front Squat - 83% x 3 x 3 - Rest 60-90 Sec

III. Gymnastics

8x8 Kipping Pullups (rest 50s)

IV. Conditioning

AMRAP in 6

3 Rope Climbs

12 Box Jump Over 24/20"