WOD: Friday January 10th

MOBILITY

  • Quads, hams, hip flexors
SKILL
  • Rope climb
STRENGTH
  • Bent over barbell row
3 x 12-15 @ 55-60% of 1RM

Then, immediately after:

  • 50 ring rows
CONDITIONING
EMOTM for 10 minutes:
  • 10 push press 95/65
  • amrap of pull-ups for the remainder of minute 
score = number of pull-ups completed 

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