1.16.19

Strength 5X3 Weighted/Strict Pull-ups then 1 max set of pull-ups

Wod 50 Doubles (2:1 singles) 50 Push-ups 40 Doubles 40 K2E 30 Doubles 30 Dips 20 Doubles 20 T2B 10 Doubles 10 HSPU

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike