Rope Pulls 06-18-2008

Warm-UP Run 1 Mile

3 Round Sprint (Best Time)
185lbs Dead Lift x 10
10 Box Jumps @ Level 11

Tabata Triple
135# Deadlift
Level 11 Box Jump
Atomic Sit-Ups with Dynamax

PULLDOWNS + PULLUPS
Close Grip Pulldown @ 200 x 15 + 10 Close Grip Pullups
Wide Grip Pulldown @ 200 x 15 + 10 Wide Grip Pullups
Reverse Grip Pulldown @ 200 x 15 + 10 Chin-ups
Close Grip Pulldown @ 240 x 8 + 8 Close Grip Pullups
Wide Grip Pulldown @ 240 x 8 + 8 Wide Grip Pullups
Reverse Grip Pulldown @ 240 x 8 + 8 Chin-ups

3 Rounds:
2 Rope Pull in gym (3 Plates on Mat) + 4 Overhead Dynamax Throws + 2 Sprints

Tabata Triple
Machine Pulldown @ 110 #
Machine Rows @ 70 #
Machine Back Extensions @ 30#