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1.4.18 Thursday

3
Jan

1.4.18 Thursday

 

Mob: BB Trap Smash/Pec Smash x2m + All 4 Belly lift x5  

 

2 rounds:

Band Facepull x15

Band Tri Ext x15

Partner Push KBS

 

Skill: Pullup Skill  

2×5 PVC Hollow/Superman/Rocks   

2×5 Bar Kips + 2×5 Hollow Rocks  

EMOM x6mins

Min 1: 50-55% C2B   if less than 5 do 50% pullups

Min 2: 10 Hollow Rocks

 

WOD: 20m AMRAP

40 KBS (55/35)

30 MB Situp Toss 

20 HRPU

10 Box Jump Overs (24/20)

 

Addt’l:  3 sets

1 Arm DB Seated Strict Press/Sots Press x8e     

Seated Rope Pulldown x10

Strict T2B x10

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