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WoD for July 8th, 2014

Group: Agility Ladder

Review: Pendlay Row Technique

Strength: 15’ for 5 x 5 Pendlay Row (135/95) a) 115/80 b) 95/65

WoD: For time:

63 DUs a/b) 189 Singles
21 Ring dips a/b) Banded c) Bench dips
45 DUs a/b) 135 Singles
15 Ring Dips a/b) Banded c) Bench dips
27 DUs a/b) 81 Singles
9 Ring Dips a/b) Banded c) Bench dips

Cashout: 3 x 10 Evil Bars

MOB: Roll Lats and Calves / Mash Achilles / Lax Shoulders and chest insert

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