Simple Syrup

  • December 7, 2014
  • By :
CFS Morning View
CFS Morning View

Strength
Super Set
a. Weighted Pull-up
3-3-3-3-3
b. Bent-over Row (each arm with DB or KB)
5-5-5-5-5
-Complete 1 set of pull-ups, then complete 1 set of rows each side, then rest.

WOD
3 Rounds
15 Squat Cleans (115,80)
15 Box Jump Up and Overs

Level 2 โ€“ (95,65)
Level 1 โ€“ (75, 35)

At Home WOD:
60 Alternating Lunges
30 Air Squats
15 Alternating Pistols
60 Plank Ups
30 Push ups
15 Handstand Push Ups

1 Comment

  • Joel

    12/07/2014 @ 5:21 pm

    Weighted pull-ups: worked up to 17.5. I need to start working on these more often.
    WOD: 9:03 at 80#

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