Wednesday 8/13/14

WARM-UP:

STRENGTH:
4 sets of:
Seated DB press x 10-12
SA DB Row 10-12/ea arm
3 sets of:
Powell raise ×8/ea arm; rest 1m b/t arms

CONDITIONING:
ROW On the minute x12
12 seconds to achieve peak power in watts
Rest remaining time in minute

COOL DOWN:
800m jog
AMRAP strict CTB pull-ups
rib smash

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