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December 6, 2016


8×2 Weighted Pull-Up

Perform 8 sets of 2 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of jumping pull-ups with a slow negative as well.


for time
400m Run
15 Deadlifts 185/125 lb
400m Run
25 Deadlifts 185/125 lb
400m Run
35 Deadlifts 185/125 lb
400m Run

In today’s workout we are dealing with high rep deadlifts. The weight on your bar should be relatively light and you should be able to perform sets of deadlifts through the entire workout. The bulk of the work is in the last 2 rounds so if the weight feels challenging from the start you have probably gone too heavy. Pick up the pace on the last run to finish strong.


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