Friday’s WOD:

Skill: EMOM perform both movements x 5mins

Lat Pull Downs on Band 5reps

Weighted Dips 5reps

*use a band if needed on the dips.  keep arms perfectly straight on lat pull downs.


6 Rounds

10 Push Ups

Farmer’s Carry ~70ft (6 rubber mats and back)

10 Bent Over Rows with same weight as used for farmer’s carry

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