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9.6.16 Tuesday

5
Sep

9.6.16 Tuesday

other-large

 

Mob: Ring/Rack Deep Squat Breathing x 5 breaths + BB Trap Smash x1-2mins

 

2 rounds

Scap pullups/pushups x8

Planks (wgt optional) x30sec

Inchworms x10yds

 

Skill: OHD Tech PVC Pipe Tech 1×5 ea Strict/PP/PJ/SJ

Then From the rack  

5x 1 Push Jerk + 1 Split Jerk @ 55-60%

 

Strength: EMOM x12mins   

Min 1: 10ea Alt KB Floor Press

Min 2: 10ea side DB Renegade Row (no pushup)

Min 3: 8-12 Strict Ring Dips

 

WOD:  4 RFT (12min CAP)

10 GTOH (135/95)

15 MB Situp Toss (20/14)

200m Run

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