wod 27/9

Skill
10 Scapula press ups
10 Hanging shrugs
10 band pull aparts
 
E2MOM 16min
Min: 0,4,8,12:
5-6 Strict pull-ups, 3sec pause with chin over the bar, 3sec pause at 90* elbow bend
Min: 2,6,10,14:
20 Banded pull aparts
 
Metcon
16mins - teams of 3 follow leader
12/10 cal row
6 Dumbbell snatch 20/12kg BG: 16/8kg Elite: 30/20kg
6 Pull ups BG: Jumping pull up Elite: Chest to bar
Complete full round before changing

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