Bench Press: 3 x 3 (3 sec neg) Weighted Pull-ups: 3 x 3 (3 sec pause over bar) Then.. For Time: 400m Run 21 OHS, 95/63 3 Legless Rope Climbs 400m Run 15 OHS, 115/73 3 Legless Rope Climbs 400m Run 9 OHS, 135/83 3 legless rope climbs Don’t forget to order Wednesday for Sunday drop off
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