Wednesday, August 12, 2020


A. Take 12 min to complete 3 - 4 sets of the following:

A1. Strict pronated pull-ups @ 20X3 x 6-8; done in doubles

A2. DB floor or bench chest press x 10; HEAVY

A3. Front foot elevated goblet split squat @ 30X1 x 8-10/leg

B. Buy in: 3 min AMRAP calories of row or AB

Then

7 min AMRAP

Wall ball 20,14

Every min on the minute, stop and complete 5 deadlifts @ 225,155; start with deadlifts at 3:00 on the clock

Then

Cash out: 3 min AMRAP cal on row OR AB

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