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9.19.16 Monday

18
Sep

9.19.16 Monday

get-started2

 

Mob: Trap Smash x1min ea then Deep Squat Breathing x5

 

2 Rounds:

x4ea Plate Hand Switches

X10yds Spidermans

x10 BW V-Ups

 

Skill: Ring MU Skill  

2×8 FG Ring Rows

2×5 Strict Band Transitions + 5 Dips

 

Strength:  3 sets

Band Up/Spread x10

BB Skull Crushers x10-12

BW Hollow Rocks x10

 

WOD: 4 Rounds 3 Min AMRAP w 3 Mins rest between rounds

Row 500m

15/10 C2B

remaining time burpees (score is burpees)    

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