WOD 30/7/15


50 broomstick Shoulder pass through

25 Over head squat WITH 20kg

Laccrosse ball routine:

Atarim / Dizingoff

Strength: Chinups

1AC/Archer/ strict

5 sets of MAX reps

by ability:
1) 1 arm chinup
2) archer chinup
3)archer progression
4) strict chinup
5) strict chinup from box
6) negative chinups
7) strict ring rows

Find resistence you can perform between 3-8 reps

21-15-9 reps for time of:
Handstand push-ups
Ring dips

Post your results to the Whiteboard.