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11.15.17 Wednesday

14
Nov

11.15.17 Wednesday

 

Mob: FR Lats/Thoracic Spine x2m + Banded Shoulder Circles x45s ea

 

2 rounds:

Pushup to Inchworm x6

Wall Press Deadbug x5e

Band ER Iso Hold x20s ea   

 

Skill: BB Jerk Skill   

1×5 PVC/BB   

Strict, PP, PJ, SJ    then    

5×3 Front Foot Stomp Jerk  @ by feel    

 

Strength: Bench Press into Foam  3×3-5 W/U

then

8mins to work to heavy single    

 

WOD: Row intervals 

500m Repeats x4 Rest 2m

or

3RNFT

BB Skull Crushers x10

1/2 Kneel 1 Arm Banded Pulldown x12e

DB Alt Curls x10e

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