8.27.15 “Death by pull ups”

minion

Warm up:

coaches choice

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Strength:

1 RM Front Squat

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WOD:

“Death by pull ups”

1 pull up in 1st min

2 pull ups 2nd min

3 pull ups 3rd min

etc etc etc till failure.

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Cool down:

200 m walk then roll out lats

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Extra Credit:

75 push ups

8.20.15

chLK

Warm up:

20 easy pulls on rower

20 shoulder dislocates

10 v ups

20 med pulls on rower

30 sec small arm circles

3 bridge ups

20 hard pulls on rower

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Strength:

Press

40% x 5

50% x 5

60% x 5

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WOD:

21-15-9

HSPU

cal row

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Cool down:

200 m walk

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Extra credit: 

30 pistols