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September 21, 2016


Weighted Pull-Up

Perform 5 sets of 2 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.


for time

Wall Ball Shot 20/14 lb 10/9 ‘
Two Arm Dumbbell Burpee Deadlift 45/30 lb

Workout notes:  There are 150 reps total in this workout and you’ll complete over 1/3 of the total in the first round. By the time you finish the set of 30 wall ball shots you will be well over half way. Make a strong effort to maintain your speed after the first round and consider the round of 30 as the most challenging point in the workout.  Partition the wall ball shots as needed but use a weight with which you can perform each round in only a few sets.

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