Workout of the day

January 11, 2017

 

 

 

CrossFit

 

Amrap 5' 

 

15x sit up 

30"x hollow position

 

4RFT

 

5x dl

6x power clean

7x pull-up kipping

 

6RFT

 

20x air squat 

10x push up 

 

Calisthenics

 

tabata 

 

pull-up       40  30  20  10  

push up      60  50 40  30

dip               40  30  20 20

 

pull up reverse  isom    20"  15" 10"

push up diamond          20"  15" 10"

french press                   20"  15" 10"

hs                                     20"  15" 10"

 

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