2020 Nov 12

WOD
Strength
5min to establish a 3RM weighted Pull-Up
5min EMOM
3 reps at 80-90% of 3RM

Conditioning
7min AMRAP
– 10 Single Arm Alt DB Devil Press @ 15/10kg
– 10 Ring Rows

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Meng
18 days ago

35, 40, 40, 45, 45lbs

4R+2

John
17 days ago

Belt #12.5kg
Emom #10kg

Conditioning: 4rds + 8dp + 6 ring row #45lbs
8 devil press
10 ring row

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