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Friday 4/28/23

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STRICT PULLING: (10:00)
EMOM 5: Choose one of the following
A) 3-10 Strict Pull Up or Chin Up (No Weight)
B) 3-10 Banded OR Box Assist Strict Pull Up or Chin Up
C) 6-10 Ring Row
EMOM 10:
1 Clean & 1 Jerk
*Athletes should build
METCON (15:00)
Buy In: 30 Pull Ups (ADV: chest to bar pull ups)
3 Rounds:
12 deadlifts (RX: 185/125) (ADV: 225/155)
20 Wall Ball (RX: 20/14)
OPTIONAL ADDITIONAL WORK:
A) 10 Rounds: 200′ Shuttle run + 1 Rope Climb OR Legless Rope Climb
B) 3x 6 – 8 T-Bar Row

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