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10.23.17

23
Oct

10.23.17

Barbells for Boobs event this Saturday

Warm up starts at 8:30am.  Athlete briefing at 9am. 

If you like, bring some food to share!  Enjoy the community.  Raffle prizes after wod.

Warm Up:
400m run or row
5 inchworms
5 spiderman lunges each side
5 get ups
10 squats with feet close together
then..
banded hip flexor stretch x 1:00 each side
couch stretch x 1:00 each side
then…
10 reps of foot behind on the ground pistol progression
10 reps of foot behind wrapped around the ankle pistol progression

 

Skill: back squats- 55-65%
2 sets of 5 reps with a :05 pause at the bottom
then…
10:00 EMOM (5 sets)
E2M 4 reps back squat at 70-75%

WOD
12:00 AMRAP
10/8 cal bike- sub 20/18 cal row
15 push ups
20 alternating pistols

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