WOD: Friday 4/1/22

Warm-up:

- 100 x WallWalks (we need to work on these)


Strength/Skill:

- 1 x 800lb Back Squat (Yeaahhh Buddy!)

- 1 x 800lb Deadlift (Ain't nothin' but a peanut)

- 1 x 500lb Bench Press (Wooooooo)


Metcon: "Ronnie Coleman's Pump Day Extravaganza!!"

30 Rounds

- 30 x DB Curls

- 30 x Straight Bar Curls

- 30 x Preacher Curls

- 30 x Reverse Curls

- 30 x Hammer Curls

- 30 x 1-arm Curls

- 30 x Other Arm Curls

- 30 x Fat Bar Curls

- 30 x Curl Bar Curls

- 30 x CrossFit Curls

- 30 x Chin Ups


Cash-out:

- 150 x Tricep Extensions (100/70)

- 150 x Lat Pull-downs (2 x body weight)

- 10m Posing Practice (use side mirrors for lighting)




"Everybody wanna be a bodybuilder, don't nobody wanna lift this heavy ass weight."

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733