Neighborhood Ninja!

4/30/13

AM
Back Squat
415 x 1 (v belt)
355 x 5, 5 ( v belt)

Snatch Grip Shrugs
225 x 10
245 x 10, 10, 10

15' rope climb
bw x 1, 1 (no hands)
ss w/
KB Swing
88 x 10, 10 


PM
Wide Grip Pull Up
1 chain x 8, 8, 8

Narrow Grip, Supinated
1 chain x 7, 7, 7

Wide Grip Pull Up
bw x 8, 8, 8

1 Arm Hammer Strength Pull Down
70 x 20, 20, 20
115 x 8+5+3

BB Curl
115 x 10, 10, 10, 10

1 mile run: 11:31