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12.4.17 Monday

3
Dec

12.4.17 Monday

 

Mob: Softball Infras/Pecs x2m + Wall Slides or Shoulder Flexion x10

 

2 Rounds:

Ring Rows x10

Band Tri Ext x15

Lateral Bear Crawl x10y

 

Skill:   Bar MU Tech     

2×5 PVC Hollow/Superman/Rocks

2×5 Box Bar MU      

4×50% of Max Bar MU (if don’t know then test, Rest 2-3m then 2×50%)   

 

Strength: Push Press   

1×5 PVC/1×5 BB   

2×3 @ by feel   

4×8 @ RPE 7

 

WOD: 3 mins to complete

30 T2B

20 HSPU (Pad)

Remaining time DU

(Rest 3m and repeat 3x)   

 

Addt’l: 3 sets

Weighted Ring Dips x6-8

CG lat Pulldowns x10

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