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WOD 2018-01-15

CrossFit

Pull-up progressions

Strength:
3×5+ back squat

WOD:
5 rounds:
250m row
25 bar thruster
15 toes to bar

Barbell Club

Front squats with 3 sec pause at bottom
Build up to a heavy 3
Then,
3×3 @ 90% of that weight
(rest 2 mins between sets)

Then,
E2MOM 12 min
6 deadlifts @ 75% 1RM

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