Ernie lifts on Friday around 2am your time.  Positive vibes for gravity being on our side!

Friday’s WOD:

Get Yo Arms Mo Stronger:

5 Rounds

5 Strict Pull Ups

5 Ring Dips

5 Bent Over Rows  (with bar: 60/43kg)

5-10 Push Ups (pick 5 or 10 and stick with it)


Cash Out: 500m Row: stay within 3 seconds of your fastest time on 7/24/13.


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1 Comment

Stewie · August 8, 2013 at 9:09 pm

That is an awesome WOD!!! Mo betta arms!

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