Barbells and Bikes: Monday! 07.13 A. Back squat, 3 x 4-6, 42X1; 3:00 rest #245-#255-#275(4) B1. Close-grip bench press, 7-5-3, 21X1; :60 rest - #185-#200-#210 B2. Pendlay row, 3 x 5-7, 20X1; 2:00 rest #185-#195-#205 C. DB external rotations, 3 x 4-6/arm, 30X0; :60 between sides -#20-#25-#25 Shoulders felt good today! D. Frog stand, 5 x :05-:10 hold; rest as needed Got to about :08 + 10:00 AirDyne @ Z1 #CrossFit #Crossfitmasters #rttg16

Monday, July 13, 2015

Monday! 07.13 A. Back squat, 3 x 4-6, 42X1; 3:00 rest #245-#255-#275(4) B1. Close-grip bench press, 7-5-3, 21X1; :60 rest - #185-#200-#210 B2. Pendlay row, 3 x 5-7, 20X1; 2:00 rest #185-#195-#205 C. DB external rotations, 3 x 4-6/arm, 30X0; :60 between sides -#20-#25-#25 Shoulders felt good today! D. Frog stand, 5 x :05-:10 hold; rest as needed Got to about :08 + 10:00 AirDyne @ Z1 #CrossFit #Crossfitmasters #rttg16

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