Workout 1: Arms & Workout 2: CF WOD

08/03/12

Workout 1: Arms
Warmup Bis/Tris
Bar Curl (45) x 100
Incline DB Curl (40) 8, 7, 5
Hammer Curl (45) 10, (40) 10, (35) 10, 10
Triceps Press Down (85) 10, 10, 10
Rope Extension (overhead) superset with Rope Press Down (37.5) 10, 10, 10
Rope Press Down (37.5) 10, 10, 10

Workout 2: WOD
Thruster (75) x 30
15' Rope Ascents x 3 (had to do towel pulls x 15 instead, which I think are harder)
Thruster (75) x 20
15' Rope Ascents x 2
Thruster (75) x 10
15' Rope Ascent x 1

Brutal! especially after doing arms earlier.