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Friday 11th Aug

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Warm up
Lat activation

Strength: 15min
L1- Eccentric Pull ups 5×3 (5sec hold + 5 sec lower each rep)
L2- Falsegrip chins 5×2 (1pullup 5 sec hold + 5 sec lower each rep)

Wod:
18min min partner amrap
8 Push ups to plate
8m OH walking lunge with plate 20/10
5 pull ups
carry plate back to start