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10.10.16 Monday

9
Oct

10.10.16 Monday

performance4

 

Mob: Softball Infras x2mins + Deep Squat Breathing x5 breaths

 

2 rounds:

10yds 1 Leg Frogger w Arm Lift

Band Bicep Curls x15

Plank w Alt Shoulder Tap x6ea

 

Skill: Rope Climb Skill

2x30sec Holds

2×3 Rope Pulls

5×1 Legless  (rest as needed)

 

Strength: DE Bench Press 6×3@ 60%  

Rest 2 mins

then: 3 sets    

DB Rollbacks x12-15

Tall Kneel Alt KB Press 3x8ea

 

WOD: 8min AMRAP

8ea Alt KB C/P (55/35)

Strict Pullups 8/6

Run 200m

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