Rachel Theisen; Crossfit Tuesday, Dec 6, 2011

Pullups
A1 Wide grip - 15 reps
Rest 30 seconds
A2 Supinated reg grip - 15 reps
Rest 30 seconds
A3 Pronated reg grip - 15 reps
Rest 30 seconds
Dips - 15 reps
Rest 60 seconds, repeat for total of two sets

Back and chest
Dumbbell Press - 35 lbs dumbbells 15 reps
Rest 30 seconds
Bent Over Row - 85 lbs barbell, 15 reps
Rest 30 seconds
Push Ups - 15 reps
Rest 60 seconds, repeat for total  of 4 sets

Rest 60 seconds
5 Minute Row (maintain 1:55 split or faster, 500 meters)
Rest 60 seconds

Pull Downs - 80 lbs, 15 reps
Rest 30 seconds
Seated Reverse Flys - 15 lbs dumbbells, 15 reps
Rest 30 seconds
Single Arm Cable Chest Flys - 20 lbs, 12 reps each arm
Rest 60 seconds, repeat for total of 4 sets

Rest 60 seconds
5 Minute Row (maintain 1:55 split or faster, 500 meters)
Rest 60 seconds

Semi Straight Leg Dead Lift  - 95 lbs, 15 reps
Rest 60 seconds, repeat for total of 4 sets

Power Clean with additional squat - 5 decreasing rep sets, reps 10, 8, 6, 4, 2, Increase weight 5 lbs per set,

Abdominal work to finish