Skill/Strength:
EMOM 8
Odd: 5-7 Strict Pullups
Even: 8-12 Kipping Pullups
Metcon:
50-40-30-20-10
Wallballs 25/16lbs
Burpees to 6” target
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Fri wod on Sat night. 1mile in 9 min rest five min 1/2 mile 3:31. Sunday fishing. then yoga
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Pauly VanderKelen
Deadlift: 10@155, 9@225, 6@275, 5@315, 2@365, singles @ 385 and 410#, then 5x5 @ 350#
4x12 Lat Pulldown @ 115# alternating with 4x12 Barbell Shrugs @ 185# /
3x8 Overhead Tricep Extension with a 100# barbell alternating with 3x8 Arm Curl with the same weight / Mowed the lawn.
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