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9/8/2021

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Warm up 

Sled Push + Sled Drag Relay

Skill:

Kipping Chest to Bar Pull up

  • Lean away banded chest to bar negative
  • Banded hollow strict chest to bar pull up
  • Bar taps
  • Floor kip drill
  • Banded chest to bar pull up
  • Chest to bar pull up

W.O.D.

20 min EMOM:

  1. 40 sec on a Machine
  2. 5-10 Chest to Bar Pull ups or 100m Ski or 10 Ring Rows
  3. 20-60 Double Unders
  4. 1-3 Wall Walks or 10 Plate Ground to Overhead