Thank you to the Lee Family for Digging us out!

Thank you to the Lee Family for Digging us out!

"There's a lot of mediocrity being celebrated, and a lot of wonderful stuff being ignored or discouraged." --Sean Penn

"I do not believe in excuses. I believe in hard work as the prime solvent of life's problems." --James Cash Penney

SATURDAY, 24MARCH2018 - Work For Today
Wave 1/Week 1/Day 6

CONDITIONING - 3 Rounds
Complexes:  Once you pick the bar up, you must complete ALL reps of ALL the exercises before putting it back down.

8 Bent Over Rows
8 Deadlifts
8 Hang Cleans
8 Front Squats
8 Push Presses
8 Lunges (4 Each Side)
8 Good Mornings
8 Back Squats

:90 seconds rest, add weight, go again.

STRENGTH - 4 Rounds
8 Barbell Bent Over Rows (As Heavy As possible)
8 Bench Presses @ 70% of your 1RM
8 Cable Wood Chops (Each Side)
20 Kettlebell Russian Twists

ASSISTANCE - 5 Rounds of the Following Giant Set
8 Pendlay Rows (As Heavy As Possible)
8 Dumbbell Incline Bench Presses (As Heavy As Possible)
8 Lat Pull-Downs or Pull-Ups
10 Dragon Flags
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