December 16, 2011

FRIDAY 161211
Bench press 5-5-5
12-9-6-3 reps for time of:
Strict chin-ups
Plyo push-ups
*for plyo push-ups place one hand on a 20kg weight plate and the other on the floor, perform an explosive push-up and transition the hands from floor to plate and plate to floor.
For time:
Row 500 metres
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