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11.4.16 Friday

3
Nov

11.4.16 Friday

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Mob: Softball Piriformis/IT Bands x2-3mins + 90/90 Hip Lift w Reach x5 breaths

2 rounds:

Dynamic w/u 7mins

 

Skill:  Box Jump Skill

2×3 BW w Stick    

4×3 w DBs (inc weight)  

 

Strength: DE Front Squat 6×3 @ 55% (w/ Ch)

Then: 3 sets

KB FR Split Squats x8ea

KB/DB 1 Arm Row x15ea

 

WOD: For Time 15min CAP

100 DU

30 DB Mod Man Makers* (50/30)

100 DU

* Db Renegade Rows (row, row, pushup jump/stand)

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