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9.20.16 Wednesday

20
Sep

9.20.16 Wednesday

kipping-ring-muscle-up-pera

 

Mob: FR Lats and Thoracic Spine + 10 Wall Slides  

 

2 rounds:

Scap Pullups/Pushups x8

Plate Stepups x25

Plank w 1 Arm Reach x6ea

 

Skill: DE Bench Press w Chain 8×3 @ 55% (pause on 1st rep)   

 

WOD: Partner WOD  16min AMRAP    

Run 400m Together

then each partner must complete

5/3 MU or 20/15 Elevated Ring Rows

50 DU (can work at same time then alternate)

 

Strength: 3 sets

15/10 Strict Ring Dips

Seated Band Pulldowns x15-20

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