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09.16.16 Death by…

16
Sep

09.16.16 Death by…

 

Warm up:
2 rounds
10x front squat with empty bar
:30 hold in the squatting squad stretch
10x strict press with empty bar
:45 hold in the locked out press position
then
15 band pull aparts
5 deep squat progressions
max effort handstand hold

Mid-Line Stabilization
4 rounds of
:30 DB 15/10 OH leg lifts
:30 legs off ground and DB moves from behind head to OH
:30 rest

WOD:
Death by Burpee + Wall Ball OR
Death by Burpee + Thruster 95/65
Min 1: 1 burpee + 1 wall ball or thruster
Min 2: 2 burpees + 2 wall balls or thrusters
Min 3: 3 + 3
go until failure

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