WOD: Friday oct 3

STRENGTH: Pull ups

• 3x max reps strict pull ups
• 3 x max hold (chin over the bar)
• 3 x 10 bent over barbell rows (increasing)
• 50 sdhp 95/65

80 weighted sit ups

CONDITIONING: 2 rounds for time
• 12 thrusters 95/65
• 12 ctb pull ups

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