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10.17.16 Monday

16
Oct

10.17.16 Monday

facility23

 

Mob: FR Lats/Thoracic Spine x3mins   1×5 breaths Deep Squat Breathing

 

2 rounds:

Scap Pullups/Pushups x8

Spidermans x10yds

Calf Stretch x30sec

 

Skill: HS Skill

3×3 Wall Walks w 10sec hold

3x Max Distance HS Walk

Can be replaced w 3 sets 45sec HS Holds (rest as needed)

 

Strength: 3 sets

Strict Chinups w 3 sec pause @ top x5-8

Wtd Plank w 1 Arm Reach x6-8ea

Strict Dips x6-10

 

 

WOD: EMOM x16mins (4 rounds: score is total point ea round)

Min 1: Row Max Cal    

Min 2: Max DU

Min 3: Max KB Sit Ups  

Min 4: Rest

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