WOD 12/23/19
A2: 2 RFQ of:
150M Row (5/3)
10 Press @2121 (45/35#)
10 Banded Squat @3310
5 Scap Dip @2121
150M Row (5/3)
10 Press @2121 (45/35#)
10 Banded Squat @3310
5 Scap Dip @2121
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B: Shoulder Press – Quickly build to a heavy single @21X1 + 2 Singles @85% @22X1; Rest 60 Seconds after each working set
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C: Back Squat (9/9/9/9 @70%)
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D: Pull-ups (See below for details)
Level 1= Current level: 0 Pull Ups-
3 Sets of: 5 Jumping Negatives @3-9 Seconds Down; Rest 60 Seconds between sets
3 Sets of: 5 Jumping Negatives @3-9 Seconds Down; Rest 60 Seconds between sets
Level 2= Current level: 1 Strict Pull Ups-
EMOM 5 of: 2-5 Strict Pull Up @21X1
Level 3= Current level: 5 Strict Pull Ups-
EMOM 7 of: 2-5 Strict Pull Up @21X1
Level 4= Current level: 10 Strict/20 Kip Pull Ups-
EMOM 6 of: 20 Seconds Max Butterfly
Level 5= Current level: 40 UB Butterfly-
Tabata C2B Pull Up (score= lowest round)
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*E: 3 Rounds of:
250M Row (5/3)
20 Seconds Max Ring Dip
250M Row (5/3)
20 Seconds Max Ring Dip
