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1.7.17 Saturday

6
Jan

1.7.17 Saturday

performance7

 

Mob: FR Thoracic Spine + Lats x2-3mins + Deep Squat Breathing x5 breaths

 

2 rounds:

Wall Slides x10

Band Ext Rot x10e

Band Tri Ext x15

 

Skill: Jerk Skill     

3×5 DB Footwork (stomp, step/step)     

3×3 Garcia Jerks (30% < or empty bar PVC)

 

Strength: 3 sets

DB Tri Ext x12-15

100y Farmers Carry

 

WOD: (4 sets) Against a 2min Clock

10 DB Renegade Rows 40/25 (Pushup Row R + Row L)

10 Burpees   

then     in remaining time Row Max Cals   

 

(rest 2 mins between rounds score is cals)

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