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12:12
50# thrusters & PC
Unassisted pull ups (most one at a time) last 10 pull ups jumping
Short ones always look easier than they are!
Followed with:
3 rounds
20- Inclined sit ups w/ weight
20- curls
20- side lunges w/ weight
10- "chicken wings" w/ 8# db
12:20
40 lb thrusters
Jumping pull ups
10 20 lb single arm dumbell snatches each arm each round
8:02
Jump pull ups
45# bar for both
Did a similar WOD last week when legs were crazy sore.
3 RFT
7 push press, 40#
15 straight leg dips
10 power snatch, 40#
6:16
Made up WOD from 12/2
6:28
30# thrusters and snatches
Reverse pull ups
5:05 (20# thrusters and snatches)
3:54
Hop pull-ups
20 lbs. all
(Extra set of thrusters not timed)