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Wednesday, June 28, 2017


Wednesday, June 28, 2017

Mobility/Activation: 2 rounds of
a. 10 scap pull ups
b. 15 underhand band pull aparts
c. 10/arm kneeling reach through to open up

Strength: Strict Pull Up

0 – 3 Strict Pull Ups
3 sets of 8-10 strict pull ups w/ band assistance. Use only the amount needed to make the reps. No kipping.

4 – 8 Strict Pull Ups
accumulate 30 strict pull ups in as few sets as possible

10+ strict pull ups
perform a max unbroken set of bw strict pull ups
rest 2:00
1RM weighted pull up

3 Rounds for time:
30 Box Jumps
30 Wall Balls
30 Sandbag Cleans

F: 20’’/16’’, 14/10
P:24”/20”, 20/14
C: 30”/24”, 20/14
*Scale sandbags as needed


Coach’s Notes: 3 Movements, lots of reps! Choose a box height that you can stick with for all 90 reps. If you have to start stepping up in the first round, that box is too high.

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