DECEMBER 5th, 2008

1) 

Machine Preacher Curl + 

DB Hammer Curls 

12@45# + 10 Hammer Curls @ 30# 

10@ 55# + 10 Hammer Curls @ 30# 

8@ 70# + 10 Hammer Curls @ 30# 

6@ 85# + 10 Hammer Curls @ 30# 

2) 

21-15-9-15-21

DB Curl & Press 30# + 

Tricep Pushdown 110#

3) 

Reverse Grip Cable Curl 

(Drop Set) 

6 reps at each weight

4) 

10 Sit-ups w/ Dynamax 20# 

5 (each side) Windmills w/ 60# 

20 Sit-ups w/ Dynamax 20# 

5 (each side) Windmills w/ 60# 

WOD) 

10 Power Cleans 135#, 10 Ring Dips, 200m run...

9 Power Cleans 135#, 9 Ring Dips, 200m run...

8 Power Cleans 135#, 8 Ring Dips, 200m run... 

etc.  until 1 clean, 1 dip, 200m run