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06.21.18

21
Jun

06.21.18

Sunday 8:30am Lake Nokomis- Paddle WOD- meet at the main beach!

Warm Up
800m run
banded lateral plate step ups x 10 each
banded hip bridges x 15 reps
banded psoas march x 20 reps (10 each side)
reverse MB (or slam ball) throw- toss ball behind you over your head- get full extension of the legs and hips x 10 reps
Primer: shoulder warm up
https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly
5 KB Strict Press + 20m Single Arm Rack Carries
then…
DB Front Raise x 10 use no more then 8# in each hand + 20m single arm rack carry
DB Lateral Raise x 10 + 20m single arm rack carry
DB Rear Raise x 10 + 20m single arm rack carry

Skill: Bench press
Every 2:00 for 12:00
3 reps @ 90% of your 3RM
in between sets you need to complete 8 banded lateral walks over a stack of plates + 8 each side psoas march

WOD
21-15-9
wall balls 20/14
burpees

Post wod
3 sets Not Timed
Sled Drag 50 yards- moderately heavy
Max effort L-sit hold
Alternating pistol squats x 10 reps

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