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10.21.16 Friday

20
Oct

10.21.16 Friday

personal

 

Mob: Trap Smash x1min ea/Pec Smash x1min ea

 

2 Rounds:

Deep Squat Breathing x 5 breaths

X Band Walks x20yds

Counterbalance Squat x10

 

Skill: OHD Squat Skill

PVC or Empty Bar  2×3   

4×3 increasing  (1 sec Pause in hole on ea

 

Strength: DE Bench

8×3 w Chains @ 55%

 

WOD:   Accessory MetCon

5 min AMRAP

Strict Pullups x6/4

DB Push Press x8  

 

2mins Rest  

 

Gun Show 4min AMRAP

DB Renegade Pushups x4

Renegade Row x4ea

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