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7 January 2013; “Payday Pull-ups”


7 January 2013; “Payday Pull-ups”

Warm-up: Warm-up for Pay Day Pull-ups

Strength: Payday Pull-ups.  Perform a max set of pull-ups RX or with the smallest band possible.  Mens doing 50+ or Ladies doing 30+ RX’d will receive a free month at ASCF (must be filmed and judged by Coach)

Timed: 100 Abmat Sit-ups for time

Skill: Push Press


1000m row one time buy in….

3-6-9-12-9-6-3 of…

Pushpress 135/95

Bar balanced Push-up

Bar Facing Burpee