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11/13/14

12
Nov

11/13/14

Strength:

1a) Pull-up or chin-up 5×5

1b) Dip 5×5

WOD:

Against a 4min clock w 4min rest for 4 rounds:

400m or 500m row (depending on level of athlete)

25 KBS (53/35)

Max effort pull-ups

**score is number of pull-ups done over 4 rounds