5/24/12

Warm Up:

5 minute row
Pulls

Xfit SWOD:

Week #4 Bench Press (deload)

Set #1 is 5 reps @ 40% of your “working” one rep max. Set #2 is 5 reps @ 50%. Set #3 is 5 reps @ 60%.

5 sets of 5 BW dips
5 sets of 10 Abmat sit up’s

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