Skill:  Pull/Push Negatives

8 rounds of 

  • 5 x Negative Pullups
  • 5 x Negative Hold Pushups
  • :45 sec Plank Holds

W.O.D 5 RFT of

  • 5 x Muscle Up's
  • 15 x KB Swings 53/35
  • 25 x Situps
  • 400M Run

AUX:  Bent over ROW 5 x 5 @ 95/65 or less as can handle

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