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5.12.17 Friday

11
May

5.12.17 Friday

 

Mob: Calf Smash + Foot Smash x2m + Ankle Walks x50y ea

 

Dynamic W/U x5m

 

Skill: Box Jump Skill    

Seated Box Jumps 5×3 Ascending Hgt     

 

Strength: 3 sets

Ring Pullups x6-8

Ring Dips x6-8

High Tension Plank x30-45s     

 

WOD: For Time (7min CAP)

20 Box Jump Overs

3 RMU

15 BJO

3 RMU

10 BJO

3 RMU    

5 BJO

3 RMU  
Cooldown:  Ring Transitions 3×5 Band Shoulder Stretch 3x8e

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