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January 6, 2015

Strength

EMOM for 10 Minutes

[odd] Max Effort Strict Pull-Ups
[even] 60 Second Plank Hold

We’re doing 5 rounds of max effort strict pull-ups.  Your numbers will drop off as the EMOM commences but try to hold as many reps as you can.  Your reps do not have to be unbroken.  For folks that are not quite ready for strict pull-ups use a band that has you getting max reps in the 3-5 range.  Try to slow down your decent from the top of the pull-up bar as you come back down.

WOD

AMRAP in 15 Minutes
30 Walking Lunge Steps
20 Alternating Dumbbell Snatch 45/30lbs
10 Push-up

Workout notes: Make sure to maintain proper form with the walking lunge steps.  Keep your torso upright and extend your forward leg with your foot flat on the ground.  The shin of your leading leg should be nearly upright.

 

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