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 January 17

At home wod Mobility- Calf bone saw PNF hamstrings Warm up- 8-10-12 Lunges Kb swings Pushups Wod- 50 jumping jacks 21-15-9 Squats Pushups Sit-ups 50 jumping jacks


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