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Friday 11.18.16

17
Nov

Friday 11.18.16

The pessimist complains about the wind. The optimist expects it to change. A champion adjusts his sails.


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 155/115
12 min cap

B.
12 Min EMOM
Odd min- 15 DB KB Long cycle (Unbroken)
Even min-200/150M Row

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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