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10.17.16- Outside One Last Time?

17
Oct

10.17.16- Outside One Last Time?

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Warm Up:
Row 400m
100 single jumps
wrist stretches
inchworm + push up x 6 reps
strict pull ups or scap pull ups x 5 reps
arm circles x 10 swings
hip swings both forward and lateral x 10 each side each direction

Skill: Handstand wall thigh taps x 16 reps

scale to wall walks with a hold

Skill: Push Press
3 reps @55%
2 reps @65%
2 reps @70%
1 rep @75%
1 rep @80@

WOD: Outside One Last Time?
14:00 AMRAP
pull sled by rope 50m with 90 or 135# added to sled
tire flip + jump in and out x 5 reps
farmer carry 100m 72/53 KB each hand
ball slam 30/20 x 15 reps

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