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12.30.16 Friday

29
Dec

12.30.16 Friday

facility23

 

Mob:Softball Infras x2min e +Deep Squat Breathing x 5 breaths

 

2 Rounds:

Band Tri Ext x15

Plank w Shoulder Tap x6e

Wall Slides x10

 

Skill: MU Skill

2×8 FG Ring Rows    

3×5 St leg Transitions       

3×1-3 Strict MU or 3 Strict Ring pullups + 3 Strict Ring Dips

 

Strength: 4 sets      

Loaded Pushups w Tap x6-8e/10

DB 1 Arm Row x12e

SB Mt Climbers x8e

 

 

WOD: Strong Man Day 15min AMRAP

Rope Slams x20

Farmers Carry x30y

HASD 20y

Sledgehammer x10e

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