WOD: 9/19 Workout
Strength: 12 minutes to establish a 1RM strict weighted pullup
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.
-then-
4 rounds for time of:
5 Power Snatches (115/75)
10 BB Step-ups 20″ (115/75)
20 Lateral Burpees
14:59 (65) - bw pull up
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