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11.10.16

10
Nov

11.10.16

Warm Up
10 x bicep curls with DB
10 x skull crushers with DB
2 lengths with DB alligator crawl- in a plank position with DBs in hand, crawl forward, opposite foot and hand move at the same time

Primer: 12:00
min: 1-2 get ups or ring or stationary dips
min: 3-4 nose to wall handstand hold or handstand hold with thigh taps
min: 5-6 hollow holds- accumulate mins

WOD:
For TimeIMG_2900
50 cal row
40 air squats
30 KB swings 70/53
20 ball slams 40/30
10 pistols- alternate sides

 

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