Friday, October 4, 2013


15:00 to find close grip bench press 1 RM

1a) 2x12 skull crushers
1b) 2x20 rear delt raise
2) Sally Up Push Up Challenge
3) 100 banded tricep press downs

For Time:
All Out 500 m row

Fe Gamers:
1) 15:00 to find 1 RM back squat
2a) 2x6 Glute Ham Raise
2b) 2x12 weighted back extensions with 2 second pause
2c) 2x12 GHD sit ups
3) 60 m Sled Walk
4) WOD
5) Optional: Sally Up Push up challenge