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12.22.16 Thursday

21
Dec

12.22.16 Thursday

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Mob: FR Lats 2-3mins + Wall Squat Breathing w MB Between legs x5 breaths

 

2 Rounds:

Scap Pushups/Pullups x8

Band Bicep Curls x15

Band Tri Ext x15

 

Skill:  Bar MU Skill   

2×8 FG Ring Rows    

2×5 Box MU transitions   

 

3×1-3 MU or 3 sets of 5 Strict Pullups + 5 Strict Dips

 

Strength:  3 sets   

DB tri Rollbacks x12-15

Band Up Spread x10

Tall Kneel Alt KB Press x8e

 

WOD: (4 rounds: Against a 2 min Clock)

 

Row 25 Cal

Remaining Time Max Strict Pullups  

 

Rest 2mins

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