Warm-up 2 ROUNDS 1 MIN JUMP ROPE 10 DEAD BUGS 10 BIRD DOGS 10 LUNGES 20 PASS THROUGHS
SWOD: Shoulder Press 8 SETS OF 2 @ 80% EVERY 1:15
WOD: DEATH BY (Time) 1+1, 2+2, 3+3...... DB SNATCH AIR SQUATS GPP - 20/15 FITNESS - 25/20 RX - 35/25 PULL UP CHALLENGE WEEK 1 A) 25s/20s/15s/10s SUPINATED CHIN OVER BAR HOLD B) 5 X 7 RING ROWS C) 5 X 5 PRONATED "NEGATIVE" PULL UPS
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