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06.16.16

16
Jun

06.16.16

IMG_3587

Rear Delt Warm Up
Two sets of:
T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
I Raises x 10 reps
(face down, raising straight arms in front)

Primer:
3 sets of 4 TGU (2 each side) light weight

WOD:
800m Run
20 KB Russian Twists 35/26
10 KB single arm swings 35/26 (10 each side)
5 Ring dips
400m Run
20 KB Russian twists
10 KB single arm swings
5 Ring dips
200m Run
20 KB Russian twists
10 KB single arm swings
5 Ring dips

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