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9.29.17 Friday

28
Sep

9.29.17 Friday

 

Mob: FR Lats/Calves x2min + 90/90 Hip Lift x5 breaths  

 

2 Rnds:

Band Ankle Circles/Flex/Ext x20e

Scap Pullups/pushups x8

Band Up Spread x10

 

Skill: Pistol Tech  

2 sets

Calf Stretch x30s ea

Lateral Box STep-up x5e

 

3x5e Counterbalance Heel Touches

 

WOD: 15 Min CAP

For Time

50 Cal Row

40 A Swings

30 Alt Pistols

20 Ea Arm KB Push Press

10 Burpee BMU or Bupree C2B

 

Addt’l: 3 sets

Wtd Situps x10

1 Arm T Bar Row x12e

Ring Tri Ext x10   

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