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12.28.17 Thursday

27
Dec

12.28.17 Thursday

 

Mob: BB Trap Smash/Pec Smash x2m + All 4 Belly lift x5  

 

2 rounds:

Band ER x15e

Softball Infras x10e

Row 200m

 

Skill: Ring Muscle Up Skill

2×8 FG Ring Row

2×5 Ring Kip + 2×5 BW Transitions    

 

EMOM x5m   x50% Max RMU or if less than 3  EMOM of 5/3 STrict Pullups + 5/3 Strict Dips

 

WOD: 20m AMRAP  (Partner WOD)  

100 DU

75 T2B

50 Burp on Plate

25 HSPU  (Pad)

 

Addt’l: 3 sets

1 Arm DB Seated Strict Press/

Sots Press x8e

Seated Rope Pulldown x10

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