Thursday, May 2nd

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Skill: Pulling Power:

5 x Max load dead-hang pullup then

5 x Negative Pullups x 5

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WOD: For Time:

1000 meter row,

30 Alternating DB Snatches 55/35#,

30 Pullups

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Endurance: Meet at ECF @ 530 am

On the 3 minute x 12: row 500 meters