November 5, 2009
Row 1000M
1:00 Row +
1:00 Rest
5 Rounds
Alternate Dumbbell Curls 50# +
Overhead Tricep Presses
5 Rounds
T-Bar Rows +
Close Grip Bench Presses
4 Rounds
1000M - 3:55 (weak)
1 Min Interval: (m) 273, 299, 294, 279, 319 (average 293)
ADC - 6, 6, 6, 5, 4
OTP - 10, 10, 10, 10, 10
TBR (45#) - 6, 5, 7, 7
CGPB (135#) - 7, 6, 7, 6
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