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5.8.17 Monday


5.8.17 Monday


Mob: Softball Piriformis/Hip FLexors x1-2m + Wall Squat Breathing x5 breaths


2 Rounds:

Spiderman w reach x10y

X Band Walks x15

High Plank w Tap x6e


Skill:  Rowing Tech    

3-5mins Technique   

then 3x300m Rows

with 1-2min rest

(goal is to hit same distance, stroke count, and pace)    


Strength: 3 sets   

BB FR Step-Up x6e

KB 1 Arm Row x12-15e

Side Plank x30s + 15 Hip Lifts


WOD: 4 RFT     

20 WB (20/14)

20 Burpees

400m Run   
(18m CAP)

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