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12.14.16 Wednesday

13
Dec

12.14.16 Wednesday

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Mob: FR Quads/IT Bands x2-3min + 90/90 Hip Lift x5 breaths

2 Rounds:

Alt Rev Lunge x5e

Inchworms x10y

All 4 Lift x4

 

Skill:  Power Clean Tech

1×5 Oly Warm-up (Bar or PVC)

5 sets 3 PC + 1 PJ @ 60%

 

Strength: Front Squat w Chain 3×8 @ RPE 7

 

WOD: EMOM x15 mins

Min 1: 2 KB FR Stepups x6e

Min 2: KB 1 Arm Row x12ea

Min 3: Prowler Push 30yds (230/180)

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