11-08-2016

A1. Seated DB press: 10-12 reps x 3 sets

A2. Standing Upright Row: 8-10 Reps x 3 sets

+

B. 14 Minutes EMOM

7 Cal AB

Rest of Every minute AMRAP Pushups or Pull-ups

*Alt Rounds

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C. Max Effort Pull-up Bar Hang x 3 sets