(508) 481-2372 ali@pennantcrossfit.com


Strict Press: 3 x 5
(1) 3 Rounds For Quality
1a. 10 Seated Dumbbell Press
1b. 10 Seated Dumbell Press
*rest 90-120 seconds between sets. This to be performed with 2 sets of dumbbells. A heavier set for 1a. and a lighter set for 1b. There is no rest between 1a. and 1b.
(2) 3 Rounds For Quality
2a. 8 Strict Pull-ups (unbroken)
2b. 8 Ring Rows (unbroken)
*rest 90-120 seconds between sets. There is no rest between 2a. and 2b.

Steve and Jordan