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Saturday April 19th

By 13th July 2014No Comments

outdoor Metcon
Warm up general movement

Strength- single arm row

WOD
6rnds
1min shuttles
1min air squats
1min kb sh press

CrossFit
Mobility- rotator cuff smash

Warm Up- crossover symmetry

Strength- Floor and bench press with bar and dumbbell
Accessory- banded pull aparts, pull up variations , press ups variations, bent over row, ring rows- use different grips on each one

WOD- surprise benchmark WOD

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