29th Dec 2012

We are going to hit arms pretty good today, followed by a nice WOD I have chosen for the occassion.  Considering my back is still in fucking pain from the deadlifts nearly a week ago.  Good news for me, Deadlifts are coming up in the next few days! FUCK


"29 12 2012"

STRENGTH

Incline dumbbell curls
15-10-10-8-8

Dumbbell hammer curls
12-12-10-8-8

Single reverse cable curl
12-12-12-12

Close grip Bench press
15-12-12-10-8

Pushdowns
12-12-10-8

Cable kickbacks
12-12-12-12

Once that is complete do 4 rds of:

• 25 GHD situps
• 300m row
• 10 woodchoppers (both sides)
• 7 floors of stairmmaster
• 10 burpees