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6/9/2017-Workout of the Day

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Friday 6/9/2017

Warm-up: 3 Rounds through :20/:10

Strict Pull-ups or Ring Rows
Hollow Rock or Hold
Snatch Grip RDL

Followed by:
Coach Led Prep

Strength: 15 Minutes
Snatch Pull + Snatch,

Build to Max, no more than three misses at top weights

WOD: TIMECAP: 20:00
15-13-11-9-7-5-3-1 L-Pullup*
Alternate With
1-3-5-7-9-11-13-15 Strict Handstand Pushup/Pike/Double KB Strict Press

Scale movement to Tuck Pullup/ Strict Pullup + L-Hang (0:45 for first set, subtract 0:05 for every set thereafter, sets may be broken up as needed), or Ring Row + L-Hang or Tuck Hang.

Extra Credit: Assault Bike 90 Minutes @ easy pace