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10.19.16 Wednesday

18
Oct

10.19.16 Wednesday

crossfit2

 

Mob: FR Lats/Thoracic Spine x2mins  Softball Infras 1min ea

 

2 rounds:

Band Up Spreads x10

Plank w Shoulder Tap x6ea

Jog x100yds w MB

 

Skill:  Hollow Skill Hollow Body/Superman 2x5ea (PVC)

 

4 sets

Hollow Rocks x10

x3-5 Bar MU/C2B

 

Strength: 3 Rounds

DB Bench Press (Alt Fl Press = Fit) x10-12

Elevated Ring Row x8-10

Banded DB Rollbacks x12-15  

 

WOD: Teams of 2 Alternate Partners for 5RFT (ea)  

 

Row 300m

12 T2B

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