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12.6.17 Wednesday

5
Dec

12.6.17 Wednesday

 

Mob: BB trap Smash x1min ea + Alt Shoulder Flexion FR x10e  

 

Dynamic W/U x7m   

 

Skill: Rope Climb Tech   

2×3 footwork (seated)   2×20-30s Holds   

5×1 Legless (Short Rope) or 2 RC  

 

Strength: 3 sets

3 Point Off-Set Pushups x8e

Ring Tri Ext x10

Farmers Carry x100y

 

WOD:  Partner WOD  

14m AMRAP  (Alternate Exercises)    

 

Row 250m

20 WB

10 C2B

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