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07.05.16

5
Jul

07.05.16

IMG_3740

Marie is just days away and still wodding with us!

Primer:
4 x 10reps (5 each arm) one- arm dumbbell rows

Skill:
Muscle up drills
1. straight leg transition drill on low rings
2. banded transition drill on low rings
3. work on ring dips
4. work on jumping from a box to the dip part of the muscle up
5. swings on high rings

 

 

 

WOD:
30 wall balls 20/14 -try for unbroken
30 db snatches 45/35 – (15 each side)
300m run- out the garage door and around to the right. Finish through the front door
20 wall balls
20 db snatches
300m run
10 wall balls
10 db snatches
300m run

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