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WOD - July 4, 2017

Posted Jul 3rd, 2017 in WOD

Workout of the day: 

Fitness:

A1. Ring Row 4x ME @31X1 Tempo
A2. Straight arm lat push-down 4x10-12

Development:

A1. Strict Pull-up 4x6-12 UB
A2. Shin to bar hang 4x15-30 sec

Performance:

A1. Strict WTD Pull-up 4x8 UB @21X1T
A2. Shin to bar hang 4x15-30 sec

B. 4 Rounds For time:
400m Run
10 Burpees
12 Toes to Bar 
16 KBS 24/16

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