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7.13.16 Wednesday

12
Jul

7.13.16 Wednesday

other-large

 

Mob: Wall Slides x10 FR Lats/IT Bands x3mins

 

2 rounds:

Plate Counterbalance Squats x10

X Band Walks x20yds

Inchworms x10yds

 

Skill: Jerk Tech PVC/BB Teach Tech 1x5ea Strict/Push Press/Push Jerk/Split Jerk

5x 1 Push Jerk + 2 Split Jerk @55-60%

Strength: EMOM x12 mins

 

Min 1:Front Squat x3 (pause at bottom) @60%

Min 2: SB Ham Curls x12-15

Min 3: DB 1 Arm Row x10ea

 

WOD: 4RFT   

20 WB

10 GTOH (135/95)

Run 200m

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