Hook Hands – CompetitorWOD

Bish & Shea

Warm-up
2 Rounds
20/15 Cal Row
12 Scap Pull Ups
9 Good Mornings
6 Shoulder Taps per side

Test
Max Effort Strict Pull-ups
2 Attempts
Report 1st and 2nd Effort

Strength
1. Deadlift
3-3-3-3
2. Front Squat with Chains
2-2-2-2

WOD
3 Rounds
50 Calorie Row
100ft Handstand Walk
5 Rope Climbs

1 Comment

  • Ben Brauer

    08/04/2017 @ 3:24 pm

    Max Strict Pull Ups: 14 + 12
    Deadlift: 365-405
    Front Squat: 225 + 4 chains
    WOD: 25:04 (50′ HS walk)

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