Monday 9-9-2019 – Chantilly Community Fitness

“Swole”
21-15-9
Strict Press (45% 1RM)
Strict Pull-Up

Score = Total time + weight

INTENDED STIMULUS
Weight Lifting and body weight strength training followed by a solid core/abdominal WOD. Rest as needed break up as needed. This is about QUALITY

Scaling: banded strict pull-ups or ring rows. Atheletes can also substitute DB vs Barbell as needed.

Core
3 Rnds
10 Kneeling MB Slam
15 V-ups
30 MB Russian twists
(Rest 1 min between Rnds)