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Wed 7- 18- 2018

Posted on Jul 17, 18

Run or Row

Warm Up


Strict Gymnastics Pulling

Accumulate 40 quality reps at most challenging of:  (NO ring rows)

toe nail pull ups/ pull up negatives/ strict pull ups/ weighted pull ups

-may use bands for slowing down on negatives but MUST be strict



24 min amrap

8 deadlifts (225/155)

400m run

4 bmu

20 alt db front rack wl (50/35 per hand)


*bmu scale = burpee jumping pull ups with a negative

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.