Thursday, July 7, 2016

Friday

More strict pull-ups!  There is no cheeting this movement.

Barbell Bench press
Warmup then
Alternate
4 sets of 10 reps, add 5 to 20 pounds to last week
4 sets of 10 reps Pendlay row, add weight

5 rounds
7 Power clean and jerk 
Shuttle run 4 times there and back
Rest 60 seconds

Extra credit 
50 GHD sit-ups and 50 evil wheels


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