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12.1.16 Thursday

30
Nov

12.1.16 Thursday

different

 

Mob: FR Lats 2-3mins + Wall Squat Breathing w MB Between legs x5 breaths

2 Rounds:

Scap Pushups/Pullups x8

Band Bicep Curls x15

Band Tri Ext x15

 

Skill:  MU Transition Skill     

2×8 FG Ring Rows     

3×5 Feet Elevated (box) Kipping Transitions    

3×1-3 MU

 

Strength: 3 sets    

Ring Tri Ext x10-12

Seated Band Pulldown w pause x15-20

Suitcase Carry x50yds ea arm

 

WOD:For Time (CAP  12min)

30 Burpees   

Then 5 Rounds of

10 T2B

5ea Alt DB Snatch   (50/30)  

30 Burpees

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