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10.5.16 Wednesday

4
Oct

10.5.16 Wednesday

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Mob:FR IT Bands/Piriformis x2-3mins + 90/90 Hip Lift x5 breaths

 

2 Rounds:

X Band Walks x20yds

Spidermans x10yds

MB Cleans x10  

 

Skill: Clean Tech

1×5 oly W/U

EMOM x6mins 1 HPC + 1 HC (bk) + 1 SJ @ 55%

 

WOD: Partner WOD (20min CAP)  4 RFT (ea alt after ea movement)

 

Row 250m

20 WB (20/14)

10 Burpees over the rower

 

Strength:   3 sets

Goblet Stepups x6ea

Renedgade Rows x8ea (plank/no pushup)

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