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Tuesday Wod 1.24.17

Level 1
4 Rounds For Time
12 Thrusters 115/75#
8 Strict Pull-ups
Rest 5 Minutes
4 Rounds For Time
20 Wall Ball Shots 20/14#
20 Pull-ups

Level 2
4 Rounds For Time
12 Thrusters 135/85#
6 Muscle-Ups
Rest 5 Minutes
4 Rounds For Time
20 Wall Ball Shots 30/20#
20 Chest-2-Bar Pull-ups

Optional Work
10 Minutes EMOM
Min 1 – DB Z Press x 5
Min 2 – Supinated Grip Bent Over Rows x 7
(Use Challenging Load For Those Prescribed Reps)
Then
2 Tough Sets of:
Max Unbroken Reps
Wide Grip Strict Pull-up

January 23, 2017 | WOD | 0

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