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12.07.16

7
Dec

12.07.16

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Warm Up:
Partners with slam ball
8 x ball slams each
8 x lateral ball slams each- start with ball at your side of your feet and carry it up and over your body to slam it on the other side
10 x slam ball passes

Skill: pistol progressions 8-10:00
1. stack the gymnastic mats or square mats and do a pistol down to the mat and roll back on to the mat, like a get up, and roll out of the pistol.
2. green band on the rig- sit on the band as you pistol.
3. pistol off of a box to work on the slow descent.

Skill: Back Squats
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
6 reps @ 65%

WOD:
3 RFT
TGU x 3 each side – athlete picks KB weight
Plank hold x :60
Farmer carry x 4 lengths of the small part of the gym 72/53#

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