Pull-Ups! Weightlifting Four sets of:Supinated-Grip Pull-Ups x 4 reps @ 21X0 (weight them if possible)Rest 60 secondsL-Sit x 30-60 second hold(if you cannot do this consecutively, accumulate the time)Rest 60 seconds Metcon Five rounds for time of:5 Muscle-Ups or 10 Strict Ring Dips20 Wall Ball Shots (20/14 lbs)Read More
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