Wednesday 24.05.2017


Scaled) 21-15-9

Thrusters 75/55

Jumping Pullups

Rx) "Fran"

21-15-9

Thrusters 95/65

Pull ups

Comp) Primer: 7 Behind the neck Strict Press

:20 Superman Hold

3 Dip Drives

1) Push Press, 5 at 50%

4 at 60%

3 at 70%

2 at 80%

1 at 85%

continue with singles and build to a Heavy for the day

2) "Narf"

9-15-21

Pull ups

Thrusters

3) 3 sets

30 DB Close grip Floor Press

30 Band Pull Aparts

15 Hollow Rocks

30 Band Push Downs


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