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7.12.17 Thursday

12
Jul

7.12.17 Thursday

 

Mob: FR Lats/Thoracic Spine x2-3m + FR 1 Arm Alt Shoulder Flexion x8e

 

2 Rounds:

Row 200m  

Wall Press Deadbug x5e

BU KB Arm Bar x8e

 

Skill: Rope Climb Skill   

2×3 Footwork  

2x30s Holds

2×5 Rope Pulls   

 

5×1 Legless  (rest as needed)  

 

WOD: EMOM x15min   

MIn 1: Row 16/14cal  

Min 2: 10m HS Walk   (or 30s Wall Facing HS Hold)

Min 3: 10 Strict Ring dip     

 

Strength: 3 sets

Tall Kneel Alt KB Press x8e

Strict Chinups x6-8

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