Tuesday 140218

Warmup:

Band pull a parts x 50

Band push downs x 50

3 x 500 m row

Bet sets: 

- practice handstand walks for 1 min

- practice strict muscle ups for 1 min

- work double kb OHS

Main:

Find a 1 rm Jerk

Assistance:

5 x 10 weighted chin ups

5 x 10 weighted dips

WOD:

5 k row for time

Rest as needed or split am/pm

WOD:

10-1 Shoulder to overhead 185/115

1-10 L pull-up 

For time

WOD: 

2 muscleups

4 hspu

8 kbs 70/53

Complete 10 rounds for time

AODotheeffin5kyouwimp