150401 Wednesday 0900, 1800 & 1915

Good work on the strict press yesterday.  Now we will get into something that we usually don’t do, sled pulls, so have fun with it!  Remember today is the start of your progression, so for most of us it will be 1-1-1. 

A)  progressive model strict pull up

B)  SWOD
Weighted stationary sled pull
Do four sled pulls starting unloaded and add weight each round.

C)  METCON:  2 RFT
5 deadlifts @ 65% of 1RM
7 burpees
90 single unders (fast)

Competitor:  2 RFT
5 deadlifts @ 80% of 1RM
7 burpees
90 double unders

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