Wednesday 071316

Warm Up
50 Wallballs
32 Strict Pull Ups

Deadlift
SPEED work 10×3 @65% – Drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?

Metcon
Every 3 minutes for 15 minutes (5 rounds)
75 Double Unders
7 Muscle Ups

Modify by cutting reps to 3 or 5 attempts.

If unable to do 1, complete 75 du then 7 transitions with 3 second pause in the transition (bottom of the dip) before pressing up to the top of the dip.

Skills
25-20-15
Burpees to 6″ target
Toes to bar