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Workout for Saturday January 7th 2017


Skill/Lift:

A1) strict pull ups @3113/banded strict pull ups @3113/ring row @3113

5 sets of 3-5

A2) wall facing handstand hold/pike hold/overhead barbell hold

5 sets of 30-60s

Conditioning:

16 min to complete max rounds with a partner- trade off movements

20 wall balls
6 pull ups
6 hspu/DB shoulder press/pike variations/push ups

Accessory:

12/12 crossed leg sit with twist
30/30s overhead DB hold