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9.7.16 Wednesday

6
Sep

9.7.16 Wednesday

crossfit3

 

Mob:90/90 Hip Lift x5 breaths + FR IT Bands/Piriformis x1min ea

 

2 rounds:

X Band Walks x20yds

Plate Lumberjacks x15

Band TKEs x20ea

 

Skill: DB Box Jump 4×3 Increasing wgt

 

Strength: Box Squat w Chain

10mins to ESTAB Heavy Triple     

 

Rest 2 mins then: 3 sets of  DB Stepups x8ea

DB Bent Row 2 arm x15

 

WOD: 8 min AMRAP  

10 Burpee Box overs (24/20)

20 American Swings  (55/35)

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