Monday.August 23.2015


1. 4 x 6 Chin Up (AHAP w/ 4 sec eccentric contraction)
Scaled: Jumping Chin Up w/ 4 sec eccentric

2a. 3 x 6 DB Row
2b. 3 x 20 Banded Pull Apart

3a. 3 x 10 Cuban Press
3b. 3 x 8-12 Barbell Curl AHAP, 4 sec eccentric

**when written like above 2a,2b. 3a,3b denotes that the second movement is performed immediately after the first (superset)

WOD

21-15-9

Push Press
Front Rack Lunges
Wall Balls

115/85