(508) 481-2372 ali@pennantcrossfit.com

Work-it-Wednesday

4 Sets (across)
1 Front Squat (2 second eccentric)
10 – 12 HSPU
15 – 20 Hip Extensions (Weighted, but slow)
1 Minute of Muscle Up Practice
Lifestyle
4 Sets (across)
1 Front Squat (2 second eccentric)
10 – 12 DB Strict Press (Heavy)
12 – 15 Hip Extensions (Weighted, but slow)
8 – 10 Strict Pull-ups
Upper Rehab
4 Sets (across)
1 Front Squat (2 second eccentric)
15 – 20 Hip Extensions (Weighted, but slow)
15 – 20 GHD
2 Exercises of Crossover Symmetry – 10 reps
Lower Rehab
4 Sets (across)
1 Bench Press (2sec eccentric)
10 – 12 HSPU
10 Jefferson Curls
1 Minute of Muscle Up Practice

Rob has lost 45# in 25 months. Great job, Rob!