02.12.2013

STRENGTH-     1a.) Pendlay Row 3×5
1b.) Weighted Chin-ups / Negatives 5x rep max
2a.) Snatch first pull 5×3
2b.) Sled Pull 5×2
SKILLZ- Practice Muscle Ups or Hand Stand Push Ups 
WOD-    E.M.O.M. for 8 minutes:
5  Thrusters @ heaviest possible
MIDLINE-  Half tabata L-Sit holds

 

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