Tuesday the 3rd of january, 2012

"Robotic Missile Firing Arms"
5 rounds for quality of:
8 strict pull ups
8 strict push ups
8 dumbbell over head press
8 dips
8 dumbbell tricep kickbacks
Rest 1 minute
Perform all exercises without resting, rest 1 minute between sets.
Go as heavy as possible on dumbbell movements.
Dips can be done on rings, parallettes or boxes.

Rest and Recover

In groups of 2-3, Row 3,000 meters
Switch every 250 meters