January 2, 2015

Skills Choice Goal follow workset and be deliberate
Pull Ups 2x:60s dead hang, 2x:60s hold top of pull, 2×5 negatives
Dips 2x:60s bottom dip, 2x:60s hold top dip, 2×5 negatives
HSPU 3x:60s holds, 3xmax effort pike pos
HS Walks 3x:60s holds, 3×10 stationary hand prancing
MU3x5 strict ring pull ups, 3×5 wgt dips, transition practice

WOD ft Diane
21-15-9
Dead Lifts 225/155
HSPU

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