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4.8.16 Friday

7
Apr

4.8.16 Friday

performance4

 

 

Mob: Pec Smash x1min ea

 

2 rounds:

DB Waiter Walk 50yds ea arm

Recoiled MB Slam x8 (4ea) use mats

Band Tri Ext x20

 

Skill: SPlit Jerk Tech

PVC x5ea (strict, PP, PJ, SJ)

Empty Bar x5ea (“”)

Stomp Jerk 2×5

 

EMOM x10mins

X 1 Thruster + 1 PJ + 1 SJ @ 60%

 

Strength: Bench Press 4×3 w Chains @ RPE 8

 

WOD: Accessory

 

30 sec stations x5 rounds (1min rest between rounds)

Rope Slams

Ring Pullups (one ring)

Kb Tri Ext

Row Cal

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