1-31-17

Strength
Deadlift
5X5 @ 80% of your 1RM
3X1 @ 90%
Then
3X
20 GHD or Weighted sit-up
1 min Plank

Wod
16-12-8-4
C2B Pull-up
Ring Dip
Then
120 Doubles(2:1singles)
Then
4-8-12-16
C2B Pull-up
Ring Dip

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