Friday January 25

10 rounds for time of: 2 weighted pull-ups, 45 lb. 3 strict pull-ups 5 kipping pull-ups For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. 

Scale: assisted strict pull-ups 60 reps

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Sunday September 27

At home wod Mobility- Pnf hamstrings Door way shoulder stretch Kb reset Warm up- Review last weeks perfect pvc snatches 5-10-15 Squats Stair steps Pushups Wod- 5 x 6 odd object cleans 15 jumping jacks

Saturday September

At home wod Mobility- PNF hamstrings Kb reset Warm up- 6-8-10 Squats Pushups Hollow holds Wod- 10-9-8-7-6-5-4-3-2-1 Lunges Dips Jumping jacks


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Estes Park, CO 80517

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