Warmup: ROM drills, dynamic stretches
20 Press with PVC
10 pull-ups
2 min jump rope
Strength: Strict Press, find a new 1RM
Warmup to 65%
Work: 5 x 1 to hit a heavy max
WOD: Nicole
As many rounds as possible in 20 minutes of:
Run 400 meters
Max Rep pull-ups
Note number of pull-ups completed for each round.
Cooldown: Roll out and stretch
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