Thursday. 11.10.16

MOB: Full body
WU: 5 of each type of pull-up.
R: Pullups.\

WOD:
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Option 1: 25 reps of each.
Option 2: L-hang hold for :60 (accumulated). 25 B/A strict pull-ups (red band only). 25 B/A kipping pullups (red band only)
Option 3: Subs, distances and reps of choice.

PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings and hip flexors. Roll out lats calves.

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