Monday 12-23-13

3 sets @90% aer:

– amrap strict chin ups

– row 400m

rest 2 min

+

3 sets @90% aer:

– 10 thrusters (moderate weight)

– row 400m

rest 2 min

 

*If can’t do strict, use band that allows 7-10 strict pull-up reps on first set

*Goal should be PR for strict pull-ups.

*Moderate does not mean easy on thrusters. They should be tough but fast and UB.