Thursday, December 12th - TIME TO GET SWOLE


M-1: 4 Sets: 10 Bent Over Dual KB Row (Neutral Grip) 10 Banded Lat Pull Downs (Knees on abmat) 10 Alternating Arnold Presses (https://www.youtube.com/watch?v=wHQf4nc3dcY) NOTES: Move with controlled speed on each rep of each movement. Make sure Lats are engaged during rows and Lat pulldowns. Don't overextend on arnolds press. NOT TO FAILURE, EACH SET IS 2-3 GOOD REPS LEFT IN THE TANK.

M-2: For Time Option A: 15 Bar Muscle up 90 Double Under 60 DB Snatch (50/35) 90 Double Under 15 Bar Muscle Up Option B: 15 C2B 90 Double Under 50 DB Snatch (35/20) 90 Double Under 15 C2B Option C: 15 Banded Strict Pull Up 90 Single Under 30 DB Snatch (50/35) 90 Single Under 15 Banded Strict Pull up Gear 2.5 Target Time: 8:00 - 16:00 TIME CAP: 17:00

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Fargo, ND 58104
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ashley@crossfitfargo.com
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