Tuesday 12/12/17

8:00a

2 rounds:
Nautilus Pullover (150) 15/15
Seated Row (150) 15/15
Close Grip Chest Press (100) 15/15
(rest 2:00 between rounds) 

2 rounds:
Seated Dip (100) 15/15
Zottman Curl (35) 10/10 
Overhead Tri Ext (55) 10/10 
Nautilus Curl (80) 10/10
Hammer Strength Gripper (70) 30/30 
(rest 2:00 between rounds) 

2 rounds:
Single-Arm Nautilus Curl (80) 12/12
Hammer Strength Gripper (70) 30/30 
(rest 1:00 between rounds) 

2 rounds:
Hammer Strength 4-Way Neck (45) 15/15
4-Way Neck Flex 15/15
(no rest between rounds) 
______________________

11:00a 
  
Intervals on the Rower
250m (52.2)
(rest :30)
500m (152.2)
(rest 1:00)
500m (151.6)
(rest 1:00)
750m (250.3)
(rest 1:30)
750m (248.4)
(rest 1:30)
750m (249.7)
(rest 1:30)
500m (151.0)
(rest 1:00)
500m (152.5)
(rest 1:00)
250m (49.5)