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Wednesday June 5th WOD


Skill-based Strength Day: Pullups

1. Scap Pull downs 3sets x 8reps VIDEO

2. Pullup Negatives (5sec count lower) 3sets x 4reps VIDEO

__Scale with Ring Row Negatives 3 sets of 6 reps or Jumping pull ups/ slow negative

CORE: 3rds

1. Supermans 3x12 VIDEO

2. Straight Leg Raises 3x8-10 VIDEO


Conditioning: 2 Sets (15min cap)

Each Set is 2 Rounds of:

15 Push Press (115/75)(95/65)

200m run

15 Pull ups

Once you complete 2 rounds of 15 Push Press, 200m run, 15 Pull ups you will then rest 2 min before starting set #2



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