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11.21.17 Tuesday

20
Nov

11.21.17 Tuesday

 

Mob:Softball Piriformis/Hip Flexor 2m + 90/90 Hip Lift x5 breaths

 

3 rounds:

Box Jumps or Depth Drops x5

KB Russian Swing x10

Plate Counterbalance Squat x8

Spiderman w Reach x5e  

 

Skill: Snatch Tech

1×5 PVC/1×5 BB   

2×3 PS (ak)

Every 90s  4×5 PS (ak) @ 55%

 

Strength: Back Squat

3×10 (313)   @ 55-65%

 

WOD: Pick your Poison

3 sets

2 KB FR Rev Lunge x8e

DB 1 Arm Strict Press x 10e

10 BW V-Ups 10 Hollow Holds 10s Hollow Rocks      

or

Team of 2-3 5 rounds 25/15 Cal

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