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28th June 2018

WOD WOD, June 29, 2018

JACKIE
Ohhh yeahhhh… Benchmark Friday comin at cha

What a way to end the week ey, time to fly like the wind into the weekend !

Weighted Pull-ups (Weight)
A) In a 10 minute open cap window, build to a heavy double strict pull up ( Any Grip )

B) Every 2.00 x 3 Sets

3 Reps @ 80 % of heavy double

*Record max / 80 % load

OPTIONS :

Every 2 Minutes x 7 Sets :

3-5 x Body weight Strict Pull Ups
3-5 x Pause Banded Pull Ups

Weighted Pull-ups (Weight)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

OPTIONS:

Thruster : 15/8kg, Kettle bells, Goblet Squat , Air Squat

Pull Ups : 30 x Ring Rows

10 Minute cap ( Wave 2 to leave at 5 minutes on the running clock )

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