A. Group warm up
B. WOD demo
C. 4 – 5 minute rounds for time | 2 minute rest between rounds
20 DB single arm push press 35/50 | 10 per arm
5 Strict pull ups OR 3 Negative pull us | RX+ 3 weighted strict pull ups
*rest with time remaining in each round.
Source: Workout Of The Day
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