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10.12.16 Wednesday

11
Oct

10.12.16 Wednesday

personal3

 

Mob: Trap Smash x1min/Pec Smash x1min + Wall Squat Breathing x5 breaths

 

2 Rounds:

Wall Slides x10

Scap Pullups/Pushups x8

Jumping Jacks x10yds

 

Skill: Kipping Skill

PVC Hollow/Superman 2x5ea

EMOM x8 mins 1-3 Bar MU or 3-5 C2B/8-10 Hollow Rocks

 

Strength: OHD Tech

5×2 Push Press + 1 Jerk @ 55-60%  

 

WOD: 4RFT  (16min CAP)

15 C & J (115/75)

8/6 Strict HSPU

MB Sprint (20/14)  x100yds

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