Tuesday Dec 3, 2019


Doug

21 DAYS OF GAINS: Day 3 of 21

A1) Chin ups: 5-5-5 (tempo 3:1:3:0)

A2) Banded Pullups: 10-10-10
A3) DB Bench Pullovers: 15-15-15
B1) DB Bent Over Rows: 12-12-12
B2) Seated Banded Pulls: 20-20-20
B3) Barbell Bent Over Rows: 10-10-10 (2 second pause at the top of each rep)
C1) Barbell Curls: 8-8-8-8 (4 second descend)
C2) DB Hammer Curls: 20-20-20
C3) Banded Curls: 3 Sets of max reps. 

Box Brief: 
Saturday Dec 7, 2019, 9:00am- Fran for The Food Bank, CrossFit Rebuild 

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