WOD Blog
 | Fri, Dec 7 2018 |  |
| Friday 7 December 2018 | Pull Up Progression Day 54 |
Friday 7 December 2018 (Time) One Round of: 800 m Run 10 HSPU 20 toes-to-bar ​ 30 deadlifts 185/135 ​ 100 double-unders ​ 100 Situps 30 deadlifts 185/135 ​ 20 burpees ​ 10 HSPU 800 m Run
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| 1st | 25:30 Rx | Kelley M Fri, Dec 7, 2018 | | 2nd | 28:06 | Lynn S Fri, Dec 7, 2018 | | 1st | 24:27 Rx | Luke Sy Fri, Dec 7, 2018 | | 2nd | 28:35 | Nick T Fri, Dec 7, 2018 | | 3rd | 31:45 | Nilsson Fri, Dec 7, 2018 |
| Corie | 26:00 | 2am | | Joel | 28:48 | Not Rx | | Nick T | 28:35 | Not Rx | | Bill | 32:00 | Not Rx | | Kristen M | 27:31 | Not Rx | | Jason M | 27:00 | Not Rx | | Crystal | 28:59 | Not Rx | | Kelley P | 27:23 | Not Rx | | Jason G | 31:59 | Not Rx | | Persis | 32:00 | Not Rx | | Brad | 25:36 | Not Rx | | Nestor | 27:37 | Not Rx | | Luke Sy | 24:27 Rx | | | Charlie E | 29:46 | Not Rx | | Allie | 24:49 | Not Rx | | Jeff t | 27:11 | Not Rx | | Jen | 31:31 | Not Rx | | Melissa | 26:15 | Not Rx | | Micah | 28:43 | Not Rx | | David F | 31:32 | Not Rx | | Alex H | 27:12 Rx | | | Nilsson | 31:45 | Not Rx | | Emily B | 27:06 | Not Rx | | Bryan | 27:19 Rx | | | Kelley M | 25:30 Rx | | | Kyle B | 21:45 | Not Rx | | Caroline | 22:47 | Not Rx | | Codey | 23:12 Rx | | | Amy N | 28:29 | 75lb | | Lynn S | 28:06 | Not Rx | | Jake L | 26:31 | Not Rx | | Bartman | 29:36 | Not Rx | | Sean P | 20:15 Rx | | | Matt S | 23:36 | Not Rx | | Ashley P | 15:02 | Not Rx | | Mariah | 21:32 Rx | | | Nick N | 21:38 Rx | | | Mandy N | 22:48 Rx | | | Ashley G | 30:06 | Not Rx | | Jordyn | 27:21 | Not Rx | | Amanda Lo | 28:28 | Not Rx | | Sonny | 28:32 | Not Rx |
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Pull Up Progression Day 54 (Check In) 2 Sets max effort pull ups Then: 4 Sets of 5 Dumb Bell Push Press #25 (x.1.3.2 Tempo) 4 sets of 5 Dumb Bell Bent Over rows. #25 (Both arms) 4 sets of 5 lateral pull downs (green band) 3 second hold in the bottom.
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