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12.11.17 Monday

10
Dec

12.11.17 Monday

 

Mob: Softball Hip Flexors/Piriformis x2m + Banded Knee Tuck x1min ea

 

2 Rounds:

Spiderman w Reach x5e

Plate Counterbalance Squat x10

Wall Press Deadbug x5e

X Band Walks x20y

 

Skill:  Row Tech   

2×10 No Straps (no arms)  

2×10 no straps w/ Arms    

1m Row/1m Rest x5  

 

Strength: Box Squat Tech   

1×5 BW

1×5 2 KB FR Squat   

3×5 @ 60-65% Box Squat

 

WOD: 10 RFT (Partner WOD Alt Rounds)

5 T2B

10 DB Thrusters (50/35)

15 Cal Row  

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