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10.9.17 Monday

8
Oct

10.9.17 Monday

 

Mob: BB Calf Smash x1m ea+ ankle walks x50y ea

 

2 Rounds:

90/90 Hip Lift x5

Box Jumps/Stepups x5

Spiderman w Reach x5yd

Inchworm w Pushup x5yd

 

Skill: Snatch Tech

1×5 Oly W/U BB/PVC   

2×1 PS + 1 Full Snatch by feel     

 

10m EMOM   (50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90+%)   

 

Strength: Back Squat  5×3 @ RPE 7 (light)

 

Choice WOD:

Bike Conditioning  10s/30s rest 10-12 rounds    

 

or

3 RNFT  

KB Farmers Carry x100y

Elevated Ring Row w Ecc Lower x5-8 (512)

PM GHRs x6-8

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