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10.05.17 Strong Man Part 2

5
Oct

10.05.17 Strong Man Part 2

Warm Up:
200m run
200m row
then…
5,4,3,2,1
Strict Pull-Ups
Spiderman and Reach, each leg
Kip Swings
Deep squat progressions

Mobility:
banded hip flexor stretch x :30 each side
banded air squats x 20 reps
banded clam shells x 10 reps each side
ankle stretch x :30 each side

Primer: 8:00 EMOM
min 1: Pistols x 8-10 reps each side
Option A: from behind- 2 styles (foot behind on ground and foot wrap)
Option B: in front- 2 styles (chair pistol and sliding pistol)
https://www.instagram.com/p/BZBVX5HBdcV/embed/?autoplay=1
min 2: Single leg RDL with KB x 8-10 reps each side

WOD
4 Rounds
100m sprint Rest:30
100m sprint Rest :30
16 (8 each side) alternating sledgehammer strikes on tire Rest :30
120 foot sled push with body weight on sled Rest 1:00

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