Dawn’s first pull up, and then some!

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Dawn nails her first dead hang pull up after the grueling barbell complex, then gets two more a few minutes later! Nice work!

Warm Up
1) Jog 600m
2) Shoulder seq
3) Bar complex w/PVC, 5 reps only

Mobility
Inchworm to Lizzard lunge L/R – 2 trips
KB Halos x 10/10
Cuban Press: 2 x 10 @ 4010 – add wt. from earlier in week.

WOD
For time:
Row 500m
15 Power Cleans 155/105lb
30 Low Ring Pushups*
12 Power Cleans 155/105lb
24 Low ring pushups
9 Power Cleans 155/105lb
18 Low Ring pushups
Row 500m

scale pushups by doing a set of the pushing progression

6 Comments on “Dawn’s first pull up, and then some!”

  1. 12:31, Rx
    Rows were ~1:50 each
    Cleans as singles, pushups broken into two sets each (~2/3, 1/3)

    Great job this morning everyone

  2. kick…ass! What did you do different Dawn?!? Less than a week ago you couldn’t get one?…now u easily got two?!?

  3. Way to go Dawn!

    WOW this WOD looks like a killer! sad I missed it this am 🙁

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