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WOD

Friday, Jan 15 2016

WOD

AMRAP in 30 min:
10 Deadlifts (@60%)
10 Burpees
10 Pullups
400M Run

Extra – After Metcon, in order…

6 min. Alternating Tabata
– Scapula Pullups
– Scapula Pushups

14 min. Alternating EMOM (keep kip consistent)
E: 6-10 TTB
O: 6-10 CTB PU

Accumulate 30 RDL + Bent row w/ full stop at top (empty barbell)

Bench Press: Work up to 3RM in 5 sets
Pendlay Row: 5×8 AHAP