Friday 7-1-16



Back Squat 2×10

2 sets of 10 reps at a moderate load.


5 Rounds

1 Weighted Pull Up
3 Strict Pull Ups
5 Kipping Pull Ups

For weighted pull-ups place a dumbbell between the legs above crossed ankles and jettison the dumbbell after the rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Increase dumbbell weight each set.

Please Note >>> CFW will be CLOSED Monday the 4th for Independence Day.