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9.14.16 Wednesday

13
Sep

9.14.16 Wednesday

kettlebell-swing2

 

Mob:90/90 Hip Lift x5 breaths + Ankle Walks

 

2 rounds:

1-2 Leg Glute Bridge x10ea or 20

Plate Drills x30

Spidermans x10yds

 

Skill:  Pistol Tech  

2x5ea Heel Touch + Calf Stretch x30sec   

3x5ea Elevated Heel Touch w counterbalance plate

 

Strength: DE Box Squats w Chains

8×2 @ 55%

 

WOD: For Time (14min CAP) Buy In 100 DU

Then

10 Rounds of

10 KB Swings Am (55/35)

10 Ab Mat Situps

Cash Out 100 DU

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