Friday 170602


Strength/skill: 

A. 10 min alt EMOM

A1. Front Squat

Build to a moderate set of 3 reps; 

A2. Ring Dips x5

Weighted or negatives
B. 8 min Alt EMOM; 

B1. Zercher Lunge x6 each leg

B2. Strict Pull Up x5 weighted or negatives


Wod:

 15-12-9, reps for time; 

Hang Squat Clean [135/95#]

Front Rack Lunges in place [135/95#]

Chest to Bar Pull ups

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