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4-7-21 WOD

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Pull-up cycle week 2

Every 1.5 min for 7 rounds

3 Segmented Negatives/Negatives/30 Second Hold

Notes: Wherever you tested at last week, you will use that for today’s EMOM. For the segmented pull-ups, pause at 3 different locations for 3 seconds each. Be patient with this cycle, trust the process, you’ll get the pull-ups soon.


15 minute AMRAP

55 Double Unders

7 Hang Clean and Jerks (135/95)