Arm Bully Workout
Shoulder Press
75% - 5 - 55#
80% - 5 - 65#
85% - 5 (or more) 70# for 8 rep max
Then:
Weighted pullups - strict pullups and then negatives
WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115/75)
400m run
banded pullups
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