Sunday 12/17/17

7:30a

2 rounds:

Push to failure. No rest between exercises.

8-12 Pullover (180) 12/11

8-12 Chin-up (bwt) 8/7

8-12 Seated Dip (100) 12/12

8-12 Seated Row (160) 12/12

8-12 Close Grip Chest Press (100) 10/10

8-12 Zottman Curl (35) 10/10

8-12 Overhead Triceps Extension (55) 12/12

30-50 Hammer Strength Gripper (75) 30/30

3 rounds:

15 Face Pull (50)

10 Lateral Raise (25)

50 Band Pull Apart (red)

~1:00 Rest~

15 Single-Arm Nautilus Curl (110)

15 Overhead Triceps Extension (55)

30-50 Hammer Strength Gripper (75)

No rest between exercises:

Hammer Strength 4-Way Neck (60) 15

Neck Flex 4-Way Neck (band) 15

Hammer Strength 4-Way Neck (60) 15

Infinimetric Curl

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4:30p

Trail Run

Telegraph Pass (not timed)