CFDC Athlete Spotlight: Vin F.
December 1, 2016
Saturday, 12/3/16
December 2, 2016

4 Rounds
4 Hanging Scap Retraction
8 Alt Dead Bugs
4 Pillar to Plank
8 OH Band Pull parts


Every 4 minutes for 4 Rounds, complete:

  • Max Unbroken Strict Chin Ups (scale to 2 Chin up grip negatives)
  • 12 Band Pull Aparts
  • Max Unbroken Strict Ring Dips (scale to Bar or box)
  • 12 V-Ups

Every 4 minutes for 4 Rounds, complete:

  • 12 Strict Knees to Elbows (scale to Hanging Knee Raises)
  • Max Unbroken Ring Push Ups (scale to regular push ups or 5 with hands on box)
  • 12 DB Bent Over Rows*
  • Max Unbroken Seated DB Press*

*Use same pair of DBs for Bent over Rows and Seated OH Presses. Choose weight that allows for 12 good Rows. Presses are seated on the floor with legs extended, may use a low box if unable to maintain posture on floor.

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