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A. 6 rounds for time:
Row 250 meters
25 GHD Sit-ups
*Compare to 12/1317.

B. Strength 101:
“Arms #2”
1) Superset: 5 sets x 15 reps, increase load.
Bench Dips
Close Grip Floor Press
1-minute rests.
2) Superset: 4 sets x 12 reps, increase load. 
EZ Curls
Alternate DB Curls
1-minute rests.
3) 4 efforts max rep dips, negative only: climb to the top position of the dip and lower your body inch by inch to a count of ten.
*Compare to 4/27/18.

Post time for part A and loads for part B to Members Area or comments.