Thursday, December 4, 2014

Day#32 Week#9 Volume


Warm up
30 second Sampson stretch
Dips
GHD sit ups
GHD back ext
OHS

Skill
CTB pull ups

WOD
20 minute AMRAP
Row for calories 10-20-30-40-50-60…
CTB pull ups 5-10-15-20-25-30…

CFE
Warm up
3k row

WOD
20 minute AMRAP
10 calorie row
10 burpees over the mono rail
7 CTB pull ups


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