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12.5.16 Monday

4
Dec

12.5.16 Monday

facility23

 

Mob: FR Hamstrings/Quads x2-3min  + Wall Squat Breathing x 5 breaths

2 Rounds:

90/90 Hip Lift w MB x5 breaths

TKEs x20ea

X Band Walks x20yds

 

Skill:  Box Jumps

5×3 w MBs (Ascending Height)

 

Strength: Box Squat w Chain 4×5 @ RPE 7          

3 sets:

KB Goblet Split Squat x6ea

KB 1 Arm Row x10ea

 

WOD:  For Time 8min CAP 15-12-9

DB Thrusters (50/30)

Burpees Over The Rower

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