Skill/Strength:
5×1 SLOWEST EVER Pullup Negative
-Take up to 30 seconds to go from chin over bar to lockout. If you hit lockout before 30 sec, hang until 30 sec is up.
Metcon:
16 min Ladder
10 Cal Row
2 Alt. Front Rack Dumbbell Lunges
-Increase Cals and Lunges by 2 each round
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Pauly VanderKelen
Stretching WU
45 degree Incline Bench Press: 10 reps @ 95,115,135,155, and 165#, then 5 reps @ 175#, then a burnout set of 12 reps @ 145# / Cable Chest Fly: 12 reps @ 40,45,50,52.5, and 55# / 5x12 Strict GHD Sit-Up with a 30# dumbbell on my chest / 5x10 Strict Bar Dips.
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