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Friday 10.21.16

20
Oct

Friday 10.21.16

People want to be great until they see what is required to become great. Be the exception…Compete.

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

WOD
A.
3X6 OHS
Go up a bit in weight, remember form is everything here
10 Min

B.
3 Sets of
2:30Min Single bell Long cycle Right
2:30Min Single bell Long cycle Left
Rest 2:30

C.
2 set
L-Hang :30 (Pronated grip)
5-8 reps YTW On Rings or Bands
Banded Lateral walk

Cool Down
Mobility
Post results

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