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12.1.17 Friday

30
Nov

12.1.17 Friday

 

Mob:BB Trap Smash x1min ea + Band Traction Shoulder X45s ea  

 

2 Rounds:

Ring Facepulls x8

Band Tri Ext x15

Inchworms w Pushup x6  

 

Skill: RMU Skill   

2×8 FG Ring Row  

2×5 Hollow Body Rocks

2×5 Ring Kips   

 

4 sets (rest as needed)  

3-5 UB RMU or 5 Banded Ring Transitions + 5 Ring Dips

 

Strength: BB Bench Press w Chains 4×5 @ 60-65%

 

WOD: 15m EMOM

Min 1: 8-10 Strict Ring Dips  

Min 2: Cal Row 15-18

Min 3: 20 KBS

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