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9.15.17 Friday


9.15.17 Friday

Don’t forget Guys Tomorrow is Coach Paul’s Birthday …he old now be sure to send him a text or give him a big hug in the gym tomorrow (he loves those) ….might also be time to bring back that limited edition Miller Beard T-Shirt

Mob: Softball Infras x10e + Wall Shoulder Flexion/Slides x10e


2 Rounds:

Lateral Bear Crawl x10y

1 Leg Glute Bridge x10e

Jumping Jacks x15


Skill: Strict MU Tech     

2×8 FG Ring Rows    

2×5 St leg Transitions     


EMOM x 8mins

Min 1: Ring Pullups x5-6    

Min 2: Strict Ring DIps w 5s lower x6-8  


WOD:  15m AMRAP   

Run 400m

HS Walk 10m or 5 Shoulder Taps on Wall

T2B x20


Strength: 3 sets   

DB Tate Press x12-15

Alt Tall Kneel KB Press x8e   

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