Tuesday, August 2, 2016

tuesday 8216

Warm-up
3 R - nft, of:
2 skin the cat
2 wall walks
50' bear crawl

Weightlifting
close grip bench press (4 x 6-8 reps)
rest 30s after each set, then perform Rows

Inverted Ring Rows (4 x 6-8 reps)
Add weight plate to chest if able
rest 90s before going back to CGBP

Metcon
Metcon (3 Rounds for time)
3 rounds for separate times, of:
-goal is same row pace every round-
5-10 strict pull-ups
5-10 strict ring dips
Row 500m
rest 60s b/n rounds
pull-ups & dips need to be unbroken, b/n 5-10 reps each round

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