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9.1.17 Friday

31
Aug

9.1.17 Friday

 

 

Mob: BB Trap Smash 1min e + Banded Shoulder Traction x45s ea

 

2 rounds:

KB BU Arm Bar w Rot x8e

Banded Deadbug x5e

Inchworm w Pushup x6e

 

Skill: Jerk Skill    

1×5 ea PVC/BB  (Strict, PP, PJ, SJ)

EMOM x6mins  

1 PP, 1 PJ, 1 SJ   @ 60-65%

 

WOD: 20m EMOM    

Min 1: Row 12 cal  

Min 2: 3 Bar MU/5-8 C2B     

Min 3: KB Farmers Carry x50y   

Min 4: 10-15 Hollow Rocks     

 

Strength: 3 sets    

Weighted Stationary Dips x6-8

CG Seated Pulldown x10

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