January 11th, 2016
Strength Development: Pull-ups
EMOM 7
:30 Chin-Over-Bar Hang
Then,
4x5 Scap Retractions
Conditioning:
AMRAP 9
20m Lunges
15 Toes-to-Bar
10 Handstand Push-ups
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Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST