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9.1.16 Thursday

31
Aug

9.1.16 Thursday

crossfit-large

 

Mob: BB Calf Smash x1min

Band Knee Tucks x1min ea

 

2 rounds:

Supine Leg Swing x10ea

Band Tri Ext x15

Wall Walks x3

 

Skill: Rope Climb Skill  2x30sec footwork

5×1 Legless + 1 Ropeclimb  or 5×2 Rope Climb

(rest as needed)

 

WOD: For Time (20Min Cap)

Run 400m

30 Ring Dips

30 T2B Run

400m

20 Ring Dips

20 T2B Run

400m

10 Ring Dips

10 T2B

 

Strength: 3 sets

Glute Bridge KB Press x15

Band Facepulls x15

KB BU ½ Press x8ea

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