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03.20.17

20
Mar

03.20.17

Warm Up:
2:00 aerobic activity
10x side step ups on box
10x squat jumps
10x empty bar behind the neck push press
10x empty bar OHS
Mobility EMOM 6:00
Min 1- band face pull 10-15 reps
Athletic stance, thin band on rig, grab with both hands. Elbows higher then hands. Pull band to the forehead, pause, squeeze shoulders then release slowly.
Min 2- wide grip inverted row- 8-15 reps
Rack a barbell low. Lie face up with bar directly above your chest and your heels together. Grab wide with 90 degree at elbow. Pull up to sternum. Keep a straight line from head to ankles.
Min 3- gymnastics complex- 1-2 reps
Inchworm to a hollow plank- scared cat back. Send triceps back and hit bottom of a push up. Scorpion stretch to right and then left. Tricep push up back to hollow plank. Walk feet forward to hands.

Skill: snatch balance
3×70%
2×80%
2×85%
2×90%

WOD
5 RFT
10 OHS 115/75
50 DUs or 100 singles

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