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12.19.16 Monday

18
Dec

12.19.16 Monday

facility24

 

Mob: FR of Softball Calves/Hamstrings x2-3min + Ankle Walks x50yds ea

 

2 Rounds:

10 Jumping Jacks

10 Mt Climbers ea

Supine Leg Swing x10e

 

Skill: Pistol Skill Tech         

3x5ea Heel Touches  + 30sec Calf Stretch     

EMOM x5mins

5(ea leg) Pistols  (wgt opt)

 

Strength: 3 Rounds   

X Band Walks x20yds

DB Renegade Rows (pushup +R+L row) x10

Band facepull x15

 

WOD:Partner WOD For Time (20min CAP)    

Row 1000m

50 Burpees OTR

750m

40 Burpees OTR

Row 500m

30 Burpees OTR

Row 250m

20 Burpees  OTR  

(break up however)

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