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10-18-16 Benchmark Day!

18
Oct

10-18-16 Benchmark Day!

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Warm Up:
2:00 pick row/run/jump rope/bike
shoulder opener x :60
band pull aparts x 15 overhead and 15 horizontal
banded glute bridges x 15 reps
deep squat progressions x 5 reps
10# plate squats-hold plate with extended arms or overhead with good form x 10 reps

Skill: Strict Handstand Push Up Negatives
Kick up into a handstand and slowly lower yourself to the floor or mat and then kick off wall
3 sets of 5 reps

Skill: OHS
5 sets of 3 reps @70% best snatch

WOD:
Tabata Something Else
each exercise is 8 intervals of :20 of work followed by :10 of rest
pull ups
push ups
sit ups
squats
There is no rest between exercises

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