Friday May 3, 2019

“The thief comes only to steal kill and destroy; I have come that they have life, and have life to the full.” John 10:10.

May 3rd WOD
For time:
70/55cal Row
55 Front Squats (135lbs/95lbs)

10 Slow as possible eccentric pull ups
*Rest as needed between reps to keep the eccentric portion slow.
Eccentric Pull-up
*Attempt to lower in 0:05-0:10
*Add band assistance to help achieve the slow negative time duration goal

10 Toe nail spot pull-ups
Toe Nail Pull-up
*Increase difficulty by doing a strict pull-up, strict chest to bar pull-up, or weighted strict pull-up.
*Increase or decrease the difficulty of the toe nail pull-up by increase or decrease the assistance of the legs.

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