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09.26.17

26
Sep

09.26.17

Warm Up:
With a Partner:
20 shuffle med ball passes
14 med ball clean + pass
10 each scap push ups + scap pull ups
10 each push up + med ball plank pass

Mobility:
T-spine pulses x 15 reps. Lay roller across upper mid-back and grab post of rig with straight arms. Pulse hips up and down.
Russian Baby Makers x 10 reps
Banded good mornings x 10 reps
Bear Crawl forward 10 steps, backward 10 steps

Primer:
40 V-Ups or tuck ups
100 Shoulder Taps- hold a plank and tap opposite hand to shoulder
40 Hollow rocks

Skill: Sumo Deadlift
5 sets of 3 reps- build load

WOD
9:00 AMRAP
3 Deadlifts 245/185
6 Sandbag ground to shoulder
12 Lateral hops over sandbag

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