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Friday 10.07.16

6
Oct

Friday 10.07.16

Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible. -Francis of Assisi

 


Prep Work

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

WOD
A.
5X3 TEMPO OHS 35X0(3 sec down, 5 sec hold, X drive up fast out of the hole, right back down into the 3 sec descent )
15 Min

B.
15 min AMRAP
Goal is to use  Double KB’s at  each station
10 Russian swings
10 Cleans
10 Jerks
MUST GO UNBROKEN, if you need to rest do so at the end of each round.

C.
1 set
1:00 Hollow snaps demo
5-8 reps YTW On Rings or Bands
6-10 Drinking birds
6-10 Leg pumps

Cool Down
Mobility
Post results

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