Friday 140808

Vise / ViseDowntown

-Warm up-

10 minutes prior:

Row 500 meters

5 minutes prior: 

20 Alternating dumbbell curls
20 Squat jumps
20 Empty bar good mornings

-Gymnastics- 

Muscle Memory Strict Muscle Up Progression w/bands

-Strength-

Deadlift – 3@70%, 3@80%, 3+@90%

-Conditioning- 

10 rounds for time of:

2 stone to shoulder

7 wallballs 30/20

-Cool Down-

Cat/Cow stretch
20 PVC pass throughs

Post all results to comments.

Happy Birthday Bonnie!  Congrats on the 400# Deadlift.