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11.29.17 Wednesday

28
Nov

11.29.17 Wednesday

 

Mob: BB Calf Foot/Smash x30s ea + Anke Walks x50y ea

 

2 rounds:

90/90 Hip Lift x5

TKEs x20e

Pushup w Tap x6e    

 

Skill: Pistol Tech    

2×5 Heel touches + 2x30s Calf Stretch

Counterbalance Pistol Squat or heel touch  3x5e    

1min AMRAP Pistols or Pistol to Box

 

WOD: For Time   (20m CAP) 

30 Alt DB Snatch (50/35)

30 Burpee

30 Box Jump Overs (24/20)

25 Alt DB Snatch

25 Burpee

25 Box Jump Overs

20 Alt DB Snatch

20 Burpees

20 Box Jump Overs

15 Alt DB Snatch

15 Burpees

15 Box Jump Overs

 

Strength: 2-3 sets    

1 Arm DB Floor Press x12-15e

DB 1 Arm Row x10e

Band Tri Ext x15-20

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