Saturday – 03.11.18


Warm up-

3 rounds-

5 inverted rows
3 chin ups


Pull ups 5 x 3
Barbell Rowing 4 x 8
Dumbbell Rowing 3 x 10
Straight arm pull down 3 x 10

Preacher curl 3 x 10
Hammer Curl 3 x 10


Warm up-

400m Run

3 rounds-

5 Squats
25m Bear crawl



For time:

150 wall-ball shots

Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target

Video demo-


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