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01.18.17

18
Jan

01.18.17

Warm Up:
8:00 EMOM
min1: 10 cal assault bike
min 2: 10x back extensions – GHD or superman style
min 3: 10 x kipping swings on rig
min 4: 15 x goblet squats

then…
:45 band assisted perfect stretch each side
:20 spiderman stretch each side
:20 superman hold
10 x wall squats

Skill: Back Squats
6 reps@ 65%
4 reps @70%
3 reps @75%
2 reps @80%
4-6 reps @65%

WOD:
3 RFT
12 cal row
12 power snatches 95/65
12 wall balls 20/14
12 TTB or hanging knee raises
*the goal is to cycle through quickly trying for UB sets

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