9/26/19

Warm up

row 500m

+ 3 rounds

10 sec bar hang

5 inch worms

3 push ups


Strength: pull up work

-chin above the bar holds (accumulate 5 min)

- descends 5- 5 to 7 sec descend

- strict / kipping / butterfly pull up (10)


WOD

8 min AMRAP

6 pwr cleans

9 burpees

12 air squats

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