Wednesday 4/12/23

A) 16 minute alt. EMOM:

1) 5 strict pull-ups with 1 sec pause at top and 3 second negative

*Mod: 3-4 jumping pull-ups with slow negative

2) 8-10 db lat pullovers on bench or wallball

3) 5-15 kipping pull-ups or kipping pull-up practice

4) rest

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B) Every 3:30 for 6 rounds:

500m row

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