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WOD - Jan 11, 2017

Posted Jan 10th, 2017 in WOD

Workout of the day: 

Fitness:
A. Banded Lat Pull-down with PVC @21X1 4x12-16; Rest as needed
B. Eccentric Pull-up (3-5 sec lowering) 4x3-5; Rest as needed

Development:
A. Jumping Ring MU Transitions 4x2-5; Rest as needed (work on catch position)
B. WTD Strict Pull-ups @31X0 4x3-4; Rest as needed

Performance:
A. Ring MU 4x4-10UB; Rest as needed
B. WTD Strict CTB Pull-ups @31X0 4x3-4; Rest as needed

C. 7 rounds for time
10 HR Push ups
10 OH BB lunges 95/65
3 Burpee ring MU (or 5 burpee pull-ups)

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