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10.8.16 Saturday

7
Oct

10.8.16 Saturday

performance8

 

Mob:FR Lats/Thoracic Spine x2-3mins + Wall Slides x10

 

2 rounds:

Scap Pushups x8-10

Plate Situps x10

Supine Leg Swing x10ea

 

Skill: Hollow Skill EMOM x12mins

Min 1: 30sec Hollow Rocks Min 2: 30sec Supermans

Min 3: 10-15 Ring Rows

 

Strength:   Push Press 3×3 55-60%  

then Push Jerk 3×3 @ 65%

 

WOD:

Partner WOD Alternate Rounds (5 rounds ea)

Row 300m

100yds Farmers Carry
(25min CAP)

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