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Friday 11.04.16

3
Nov

Friday 11.04.16

Confidence is the most important single factor in this game, and no matter how great your natural talent, there is only one way to obtain and sustain it: work. Jack Nicklaus

 

Don’t forget tomorrow we have the CrossFit Lift Off at 6:30pm come join us.(no class). Regular schedule tomorrow except for 6:30pm.

Prep Work
3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
3 sets of
10 OVHD walking lunges 135/95
10 min cap

B.
2 Rds
3 min Max DB KB long cycle
Rest 2 min
53/35
*Penalty of 3 burpees every time you set bells down

C.
2 set
L-Hang :30 (Pronated grip)
10 Banded external rotation+Internal rotation
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

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