WOD: Wednesday 22/11/2017

**CrossFit Senior Teens @ 4.15pm**

In six attempts or less, find your 1-RM Weighted/Strict Pull-Up
Rest at least 2-3 mins between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

then:

AMRAP 10 mins:
8/12 Cals of Assault Bike (or 200m Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

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