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7-11-17 WOD

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Strength test day 2

1 RM strict press

1RM weighted pull-up

max reps single arm press

max reps strict pull-ups

1 RM weighted ring dip

max strict ring dips

 

Accessory work:

YTIs – 3×10

 

WOD

5 rounds:

500 meter row

1 min rest

*sub 2 min goal for men, 2:05 & lower for women*