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Thursday September 18th

By 14th September 2014No Comments

Skill: 10 mins of turkish get ups

Warm up:
5min amrap 10 sh pass throughs, 10 sh raises, 10 scap ring rows

Strength
EMOM x5mins 3 strict chins-use band/add weight
rest 3mins
EMOMx5mins 3 strict dips using boxes/bench/add weight

WOD Buy in/out 50 doubles (high singles) then:
5 rnds of:
12 wall balls
12 press ups

Warm down
all 4’s kneeling back reaching hands in front and walking hands around the clock with holds at extensions

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