WOD 27/1/15

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Warm-up
2x 40 su
10 scapula pull ups
5 push ups
5 hollow rocks

Skill
Metcon (No Measure)
3x
2:30min work on pull ups
2:30min 20du /du variation
5kb clean each arm
*focus on quality movement
*rest as needed
I practiced butterfly pull ups. I still have to work on bringing my chest to the bar…

Basic Strength
Kettlebell Press (5×5)
*rest 1min 12kg

Metcon (No Measure)
3x
8 Y’s
8 T’s
8 I’s

Metcon (No Measure)
emom 12
I. 10 hspu ab mat and 20 kg plates
II. 12 alternating kb clean 32/24
III. 14 burpees
RX but could not finish the 10 HSPU
1st rd 10 2nd rd 8 3rd rd 7 4th rd 5 or 6

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