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Wednesday 7/3/13

Strength:

  •  Bench Press 5 x 5 @ 70-85%
    • Super set with Bent KB/DB row 5 x 5/5

MetCon:  "Wind check".  Weather has been crazy, so as long as it's not lightening, we will run in the rain.  Bring extra clothes, just in case.

  •  For Time
  • DU's x 100 (Scale is 300 singles)
  • Run x 800
  • Row x 250 (if log jam, stationary lunges while you wait for rower)
  • DU's x 75 (scale is 225)
  • Run x 400
  • Row x 250
  • DU's x 50
  • Run x 200
  • Row x 250

Auxiliary:

  • Standing strict DB or KB single arm shoulder press 4 x 8/8 (try bells up presses for extra challenge)
  • Overhead band Tricep extensions 4 x 12
  • Farmer Walks 4 x D & B HEAVY!

 

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