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WOD - Tuesday, 1/22/2019

A. Strict Pull Ups
5 x 5
This can be scaled up or down as needed.

  • Add weight to make the 5x5 more challenging.
  • Jumping Negative pull ups, trying to descend as slow as maintainable for the 5x5. A good goal might be 5 seconds per negative, for example.

B. Conditioning
5 Rounds for time:
8 Elevated* Ring Rows (feet on a bench or small box)
8 Double Power Clean and Push press (53s/35s)
8 KB Front Squats (53s/35s)
8 Box Jumps

Time Cap: 18:00

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