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“Pull Ups”


“Pull Ups”

tough chipper survivors at Boulder CrossFit


strict pull ups & dips supersets: 1-2-3-4-5-4-3-2-1

*Set #1: Do 1 pull up and 1 dip with minimal rest between the two movements, then rest as needed.

Set #2: Do 2 pull ups and 2 dips, etc…

The pull ups and dips are strict and can be weighted or banded as needed.



3 rounds of:

9 cal row (or bike or 6 cal ski)

12 ball slams 40/30/20#

15 wall balls 20/14/10#

Danny MacAskill

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