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WOD - July 18, 2017

Posted Jul 17th, 2017 in WOD

Workout of the day: 

Fitness:

A1. Ring Row 4x ME @31X1 Tempo
A2. Straight arm lat push-down 4x12-14

Development:

A1. Strict Chin Up 4x6-14 UB @21X1 T
A2. Shin to bar hang 4x15-35 sec

Performance:

A1. Strict WTD Chin-up 4x4UB @21X1T
A2. Shin to bar hang 4x15-35 sec

**supinated grip for chin-ups

B. Fitness: For time: 

20-16-12-8-4
Ring Row
Push-up
50-40-30-20-10
DU

Development: For time:

10-8-6-4-2
Strict Pull-up
20-16-12-8-4
Push-up
50-40-30-20-10
DU

Performance: For time:

5-4-3-2-1
Strict MU
50-40-30-20-10
DU

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