FRI27JAN2017

WOD

Warmup/Skill
3 Rounds at a Steady Pace
20 Hollow Rocks
20ft. Banded Monster walk e/direction
12 Alt. Pistols

Conditioning
For time:
10-9-8…3-2-1
Pullups
Wall-balls (20/14 | R+ 11ft target)
+After Each Round: 10 Strict Pushups | R+ 5 HSPU

Extra
After Metcon:
14 min. EMOM
E-2 Paused Bench Press… build, but do not go to failure
O-6 Horizontal Ring Rows w/ 3 sec pause w/ rings to chest

then 30 Russian dips

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