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02.01.17

1
Feb

02.01.17

Warm Up:
2:00 bike, run or row
10 x bicep curls with DB
10 x skull crushers with DB
2 lengths with DB alligator crawl- in a plank position with DBs in hand, crawl forward, opposite foot and hand move at the same time

Mobility:
15x band pull aparts horizontal
15x band pull aparts overhead
15 prone pvc pass throughs

Primer: 9:00 EMOM
min 1: PVC bamboo (thick pvc) Overhead Walk- hang KBs from both sides
min 2: Arm chair swings x 10-12 reps
min 3: Dynamic ring dips x 5-6 reps-https://www.youtube.com/watch?v=lRVSfdKNgIA&feature=youtu.be

WOD:
6:00 AMRAP
6 x renegade rows- row left, row right, push up
24 x Double Unders – sub 48 singles
cash out
1K row for time- compare to 12/2/16

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