WOD
 | Sun, Jul 26 |  |
| Pull-up class 20260726 | CrossFit 20260726 | PARTNER MARY |
Pull-up class 20260726(Check In) Warmup: 200m walk 3 rounds 1:00 bike or row 8 single arm banded lat pull down 10 ring rows 10 banded face pulls 20 sec tuck hang 3 rounds : 5 scap pull-ups with pause 6 foot assisted pull-ups (2 sec up 4 sec down) 10 alternating DB plank rows 20 sec hollow hold 3 rounds: 8/side single arm DB row 12 banded high pull 10 reverse grip ring rows 30 sec farmers hold -rest 1 minute Stretching
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The Girls
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