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September 25, 2014

Strength

2 RM Weighted Pull-Up

Work up to your best effort 2RM weighted pull-up.  Start without any weight and workup in small increments. Use any grip that you like but be sure to perform these pull-ups from dead hang with strict movement.  If you are using bands make an attempt at a lower band than you have been using or a try to make your first unassisted pull-up.  If you still need to use the band or cannot perform pull-ups with any weight make 7-8 attempts for max reps.

WOD

5 Rounds for reps with 1 minute on each station

Row for Calories
Wall Ball Shots 20/14lbs 10/9′
Box Jumps 24/20″
Rest

Workout notes: We’ll start this workout in waves and transition through each station 5 Times.  The suggested work is 15 minutes total during a 19 minute workout so consider that when you start your first round. Add in some additional rest at each station and try to maintain your effort throughout the entire workout.

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