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01.16.17

16
Jan

01.16.17

Warm Up
Two sets of:
T-Spine Pulse on bench x 10 pulses
Kettlebell Ankle Pulse x 10 pulses per side
Butterfly Stretch x 45 seconds

and then …

Row 500 meters @ a conversational pace

and then …

Skill: Strict Press
EMOM 8:00
55%,65%.70%,75%,80%,85%,90%,and 95%

then…
With a mini-band

1:00 Forward Cross Crawl https://www.youtube.com/watch?v=gBDuHhXCy9k&feature=youtu.be
1:00 Fire Hydrant Iso Hold each side https://www.youtube.com/watch?v=9TBX4v7d5zg&feature=youtu.be

WOD:
10,9,8,7,6,5,4,3,2,1
Front Squat 135/95 or 115/75 or 95/65
Pull ups

Learning handstand push ups.

Learning handstand push ups.

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