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12.15.16 Thursday

14
Dec

12.15.16 Thursday

crossfit2

 

Mob: FR Lats/Thoracic Spine x2-3mins + Wall Slides x10

2 Rnds:

Band Ext Rot x10e

Supine Leg Swing x10e

Hollow Rocks x10

 

Skill: Bar Skill   

2x5ea

PVC Hollow + Supermans +Bar Kips

5sets (rest as needed)     

8-10 UB C2B  

 

Strength: DE Floor Press w Chains

6×3 @ 60%

 

WOD: 3 rounds of        

:45sec Strict Pullups

:15 sec rest   

:45sec Max Alt KB Snatch (55/35)

:15sec rest   

:45sec max MB Situp Toss (20/14)

:15sec Rest     

:45sec Max Burpees   

:15 sec Rest   (rest 2mins between rounds)

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