::Strength::
MAX weighted pull-up
– Let me point out the obvious – no kip.
Can’t do a weighted pull-up yet?
> Strict pull-up
> Least resistance banded pull-up
While others work up to their max weight, you’ll practice strict pull-ups

::WOD::
Perform in *any* order for time:
500 Meter row, sub 1:38/1:50
40 Wall ball shots, 20#/14#
40 Parallel grip pull-ups (no butterfly)
80 Russian twists w/medball, 20#/14#
40 Hands on medball push-ups

Daily Whiteboard

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