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12.26.17 Tuesday

25
Dec

12.26.17 Tuesday

 

Mob: FR Alt Sh Flexion x10e Arm   

 

2 rounds:

MB Cleans x10

Ring Rows x10

Band Facepulls x15

 

Skill: Rope Climb Skill  

2×3 J Hook Seated + 2×20-30s J Hook into Step/Hold

6m EMOM   

Min 1: 2 RC   

Min 2: 15 MB V-Ups

 

Strength: Push Press + Push Jerk   

1×5 PVC/BB   (strict, PP, PJ, SJ)   

4x 2(PP) + 2 (PJ) @ 70-75% of PP

 

WOD: “The Chief”

Max rounds in 3 minutes of:

3 PC (135/95)

6 Push-ups

9 Air Squats

 

Rest 1 minute. Repeat for a total of 5 cycles.

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