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9.10.16

10
Sep

9.10.16

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Mob: BB Trap Smash x1min + Pec Smash x1min

 

2 rounds:

Band Tri Ext x15

Plate Hand Switches x4ea

MB Jog x100yds

 

Skill: MU Skill

2×8 FG Ring Rows

2×5 Banded Transitions

EMOM x10mins

1 MU +3 Dips  or 3 Strict Pullups + 3 Strict Dips

 

WOD: Teams of 2 Alt each round     18min AMRAP 400m Run (both partners)

15/10 Ring Pushups

100yd Farmers Carry (70/55)

(alt each exercise)

 

Strength: 3 sets

DB Tri Ext x15

Band Pulldowns x15-20

BB Curls x15

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