CFR 07-16-12

W/U: 500m Row

"Elizabeth" - PR 7:20

21-15-9

• Clean (Hang Power Clean 55 lbs)
• Ring dips (assist - toe on ground)

Core Work:

• 50 GHD Situps
• 50 Hollow Rocks

Skillwork:

• 50 Kipping Pull Ups (blue band assist)
• 25 Pull Ups (black band assist)