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Friday November 3, 2017


Friday November 3, 2017

Mobility/Activation: coach’s choice for pull ups


Strength: Baseline for Kipping Pull Ups


– if you have unassisted kipping pull ups perform a max set of kipping or butterfly pull ups

– if you do not establish a max chin over bar hold (palms facing in)


Conditioning: For Time


Bechmark WOD Kelly


5 rounds of

400m Run

30 Box Jumps

30 Wall Balls


Scaled: 20/14, 14/10

Rx: 24/20, 20/14

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