12.18.18

Strength Pull-ups 5X Max Reps Weighted/Strict/Smaller band than usual rest 90 Seconds between efforts then 2X X close grip chin up 20 second rest X wide grip (pull the bar behind your neck if you have the mobility) 20 second rest X normal grip kipping 20 second rest (X = whatever rep scheme is challenging to you)

Wod 3X 60 Doubles 40 Wallballs 20/14 20 Med-ball sit-ups 20/14

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1.18.21

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