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12.18.17 Monday

17
Dec

12.18.17 Monday

 

Mob: Softball Hip Flexors/Piriformis x2m + 90/90 Hip Lift x5 breaths

 

2 Rounds:

MB Cleans x10

X Band Walks x20y

TKEs x20e  

 

Skill: PC Clean Tech  

1×5 PVC + 1×5 BB    

2×1 (ak) + 1 (fl) @ by feel

4×2 (ak) + 2 (fl) PC @ 60%

 

Strength: Back Squat w Chains 4×6-8 @ RPE 6

 

WOD: For Time

100 WB (20/14)

Every time you break 200y Run  (10m CAP)

 

Addt’l: 3 sets

15-20 KBS

1/2 Kneel 1 Arm Cable Row x10e

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