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1.4.17 Wednesday

3
Jan

1.4.17 Wednesday

get-started2

 

Mob: Softball Hip Flexors + Piriformis x2-3min

Ankle Walks x50y ea

 

2 Rounds:

Jumping Jacks x10

Mt Climbers x10e

Wall Press Deadbug x5e

 

Skill:  Rope Climb Skill

2x30s Holds      

5×2 RC  Rest as needed     

 

Strength: 3 sets    

DB 1 Arm Bench Press x8-10e

X Band Walks x20y

Band Tri Ext x15-20

 

WOD:  EMOM  x20m (5 rounds)  

Min 1: Row 20/15 Cal   

Min 2: 20/18 MB Situp Toss    

Min 3: 10 Box Jump Overs  (24/20)

Min 4: Rest

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