FRI22DEC2017

WOD

Strength
5-6 Sets:
3 e/arm Single Arm DB Bench
3 weighted chinups (supinated)

Conditioning
AMRAP in 9 minutes:
15 Pushups | R+ 10 HSPU
15 Deadlift 155/105
30 Double Unders

Extra

3 min. to accumulate max freestanding HS hold

4 sets – 40 ft. HS walk – Every 10 ft. stop and hold HS and continue

After
6 sets – on bar
-5 sec L-sit hold
-10 fluttter kicks in L-sit
-10 Straddle kicks in L-sit
-5 sec. L-sit hold

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