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9.26.16 Monday

25
Sep

9.26.16 Monday

performance6

 

Mob: Deep Squat Breathing x5 breaths/Wall Press Deadbug x5ea

 

2 Rounds:

Spidermans x10yds

Jumping Jacks x10yds

PVC Pipe Hip Hinge x5ea

 

Skill: OHD Squat Tech 1×10 Plate Counterbalance Squat

3×5 OHD Squat (no rack) w 3sec pause in hole (30-40% max snatch)

 

Strength: EMOM x12mins

Min 1: DL w Chain x3 @ RPE 8

Min 2: Elevated Ring Rows x15/10    

Min 3: MB Situps w Press  x20

 

WOD:  9 Min AMRAP  

9 KB Swings (55/35)

9 Burpees

9 KB Swings (55/35)

9 Box Jumps (24/20)  

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