Thursday 201015

WOD
Complete 3-4 sets
Tempo weighted pull-ups, 5-10 reps (2 sec hold at the top / 3 sec descent)
Dumbbell rows, 10 reps L/R
Dips, 10-15 reps
Curls, 10 reps
Weighted hip extension, 10 reps with 3 sec pause at the top
*Start at the top and work down the list

Note: Quality of movement is the focus

Boot Camp
Partners complete as many rounds as possible in 20 minutes of
100 meter run
10 Dumbbell hammer curls
5 Tarantula squats
10 sit-ups
*You Go I Go

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