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11.16.16 Wednesday

15
Nov

11.16.16 Wednesday

 

kipping-ring-muscle-up-pera

Mob: FR Lats/Thoracic Spine x2-3min + Rcokback Breathing x5 breaths

2 Rounds:

Band Up Spread x10

Banded Deadbug x5ea

Mt Climbers x10ea

 

Skill: Rope Climb Skill

2x30sec Holds

3×1 Legless RC + 1 RC (rest as needed)

 

Strength: 3 sets    

DB Floor Press x12-15

Band Pulldown x15-20

Suitcase Carry x50yds ea

 

WOD: Against a 2 min Clock

300m Run

Remaining time Strict Ring Dips

Rest 2min

Repeat 4 Rounds

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