April 10 2015

A1. Chin ups 1x 10 sec hold at top of bar, 10 sec eccentric down then 3 reps at normal speed. Scale asst w a partner

A2. emom 7 min: add load each set…

1 hh clean +1 ak + 2 front squat

B.

15-12-9-12-15

am swing 32/20
wall balls 9/6
box jump 24/20
1 rope climb after each round

18 min cap

a47a55dc5035df8a2ecea83608d9f9b9


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