Dec 28, 2017

a) WARM UP:

3 rounds for quality:

  • 10 burpees
  • 10 sit ups
  • run to the end of the gym and back
  • :30 sec side planks – left and right

 

b) WOD:

Complete in any order:

  • Dumbbell bench presses 5 X 10 @ As Heavy As Possible
  • Strict pull ups  5 X Max Reps
  • Barbell Curls 5 X 10 @ As Heavy As Possible
  • Barbell Skull Crushers 5 X 10 @ As Heavy As Possible (video: https://www.youtube.com/watch?v=9baX4-wEYx8)
  • Dumbbell hammer curls 5 X 10 per hand @ As Heavy As Possible
  • Strict Dips 5 X Max Reps
Posted in WOD