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1.12.17 Thursday


1.12.17 Thursday



Mob: FR Lats/Thoracic Spine x2-3mins + deep Squat beathing x5 breaths  


2 Rnds:

Band Ext Rot x10e

Supine Leg Swing x10e

Hollow Rocks x10


Skill: Ring MU Skill   

2×8 FG Ring Rows     

2×5 Ring Kips        

3×1-3 kipping Ring MU


Strength: 3 Board Bench Press w Chains

10mins to build to a heavy 3

Rest 2 mins


then 3 sets  

Strict Ring Dips x10/8

Seated Band Pulldown x15-20      


WOD: 4 RFT  12min CAP   

25 DU

200m Run   

5/3 Burpee Ring MU

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