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12.15.16 Friday

15
Dec

12.15.16 Friday

get-started

 

Mob: Banded Knee Tuck x1min ea + Banded Shoulder Traction x1min ea

2 Rounds:

Scap Pullups/Pushups x8

1 Leg Glute Bridge x8e

Mt Climbers x10e

 

Skill: Rope Climb Skill    2x30sec Holds

10mins to complete

3 Legless Rope Climbs + 5 RC

 

Strength: EMOM x8mins     

Min 1: FR Walking Lunges x20yds     

Min2: 30sec L-Sit

 

WOD: (Partner Coach) 8min AMRAP

Row 30 cal

20 WB (20/14)

10 Box Jump Overs (24/20)

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