9/12/17 – "Mythical explorer"

Group Warm up 

Group Mobility 


Strength 

8×3 Close grip bench press @ 60% – rest 60 seconds between triples. 


WOD ( Workout of the Day ) 

"Mythical explorer" 

3 minutes to complete: 

500m row + max effort pull ups 

Rest 60 seconds after each round. 4 total rounds, score is total number of pull ups completed. 

RX+ ( Bar muscle ups ) 


EXTRA: 4×5 Pendlay rows – heavy as possible. 

4×15 Dumbbell skull crushers – (35/20lb) 

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