WOD 04/22/19
A2: 3 RFQ of:
5 Scap Pull Up
1 Strict Pull Up
20 Second Bent Arm Chin Hang
20 Seconds Active Hang
14/12 Calorie Row (8/5)
3 Wallwalk
5 Handstand Scap Push Up
20 Seconds Handstand Hold
5 Scap Pull Up
1 Strict Pull Up
20 Second Bent Arm Chin Hang
20 Seconds Active Hang
14/12 Calorie Row (8/5)
3 Wallwalk
5 Handstand Scap Push Up
20 Seconds Handstand Hold
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B: Strict Handstand Push Up (2 X 70% + 2 X 60%)
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C1: Strict Pull-ups (2 X 70% + 2 X 60%)
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C2: Bench Press (15 Minutes To A Challenging Set of 12 Reps)
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D: Pendlay Row (15 Minutes To A Challenging Set of 12 Reps)
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*E: 3 RFQ of:
Max UB Banded Straight Arm Pull Down @31X1; 20 Second Rest
Max UB Shoulder Press @31X2 (45/35/15#); 20 Seconds Rest
Max UB Banded Push Down @31X2; 20 Seconds Rest
Max UB Banded Lat Pull Down @31X2; 20 Seconds Rest
Max UB Banded Straight Arm Pull Down @31X1; 20 Second Rest
Max UB Shoulder Press @31X2 (45/35/15#); 20 Seconds Rest
Max UB Banded Push Down @31X2; 20 Seconds Rest
Max UB Banded Lat Pull Down @31X2; 20 Seconds Rest
