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April 6, 2015

Strength

3-3-3-3-3

Weighted Pull-Ups

Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9  Air Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: A classic CrossFit workout and a CrossFit Davis favorite.  Remember this workout consists of 15 minutes of work over the course of 19 minutes so it should be considered fairly long. The set sizes are small so the emphasis is on constant movement.  Score each cycle separately and don’t forget to pace yourself! Work on maintaining a steady pace during the first couple of cycles! This workout gets really hard in the later rounds!

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