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10.06.16

6
Oct

10.06.16

IMG_1862

Warm Up:
2 rounds as a group
1 x agility ladder
bear crawl the rest of the length of the gym after the ladder
8 Russian baby makers
Sampson stretch back to the agility ladder
1 x agility ladder
:30 squat hold

Skill: DB bench press- 45/35 or 40/25
5 sets of 4 reps- lower DB slowly and pause :03 at bottom- explode back up

WOD:
1K row
20 burpees over a sandbag
300m sandbag carry- bear hug the bag- go out right from the garage door and enter in the front
20 burpees over a sandbag

Mid-line Stabilization- if time (1-2 rounds)
:30 hollow hold
:30 flutter kick
roll to front
:30 superman hold
:30 flutter kick
:60 rest

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