Thursday, June 30, 2016

Friday

The strict pull-ups is an important part of our training, not to be neglected.  The basic strength to do strict chest to bar pull-ups will make your muscle-ups awesome.  And make burpee pull-overs easy!

Barbell Bench press
Warmup then
Alternate
4 sets of 10 reps at 60% 1 rep max
4 sets of 10 reps Pendlay row

AMRAP 10
Row 500 meters
12 thrusters 135/85#




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