PARTY PUMP

Don’t forget GEO’s “Day of the Dead” party kicks off tonight at 6.30pm.

WORKOUT OF THE DAY

STRENGTH

A. Bench Press

5 x 5 w/ 2 sec tempo down.

* building weight each set starting at 55% of your 1RM

B. Pendlay Row

5 x 5 w/ 2 sec tempo down.

  • build weight over the 5 sets

CONDITIONING

16 minute EMOM:

1 – 8 Front Squats from the floor 60/40kg

2 – 10 Pull-ups

3 – 15 V-ups

4 – 10 Ring dips/Bench dips/ Rack dips

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About AB

Crossfit Coach

Posted on December 1, 2018, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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