Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny.
- Tryon Edwards***
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (165#)
American KB Swing (24 kg)
Time: 11:03
WOD: Kettlebell
Tabata -- 5 Rounds of:45/:15
Complete all rounds of one exercise before moving to the next.
American KB Swing (16 kg)
KB Flip Squat (16 kg)
KB Burpee-High Pull (24 kg)
Box Jump (24")
WOD: NavySEALs.com CF WOD
Phase I: Preparation
Muscle Up skills practice
Phase II: Hip and Shoulder Strength
"Jason" for time do:
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups
Time: 23:09
Notes: substitution for 1 muscle up = 4 pull up and 4 dips. Thus for last round you would do 80 pull-ups and 80 dips. Ring dips are preferable if you have rings. This is a big incentive to master the muscle up!
Phase III: Core:
30-20-10 GHD sit-ups and Back Extensions
***
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