WOD for Friday, Jan 11, 2019

Conditioning 11-01-2019

EMOM 25:
MINUTE 1: 40s of Asymmetrical OH Carry @24/16kgs, (1 KB OH/1 KB in Front Rack)
MINUTE 2: 10/8 Strict Ring Pull-ups
MINUTE 3: 12/8 Ring or Bar Dips
MINUTE 4: 15 Sumo Deadlift High Pull @42.5/30kg
MINUTE 5: 10 Front Rack Reverse Lunges @42.5/30kg (total)

Extra Credit 11-01-2019

Banded Pulldowns
Banded Pushdowns
*After each set complete a 30s Hollow Hold.

Open Gym

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