12/15/16

Thursday

Skill
Life & Fitness
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps or Bent-Over Barbell Row x 6-8 reps
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

Metcon
Life
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots

Fitness
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

Accessory

A. Close-Grip Standing Barbell Curl
12, 10, 8 reps

B. Incline Dumbbell Curl
12, 10, 8, 6 reps

C. Hammer Curls
12, 10, 8 reps

D. Concentration Curls
12, 10, 8 reps