Wednesday April 12th, 2017
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Category: WOD

Wednesday April 12th, 2017

Warm up-

Tabata DU’s or SU’s

Then:

2 Rounds

5 Clapping Push ups

5 Ring Rows

10 Russian Swings

Skill- (20 Mins)

Bench Press

5-5-5

Barbell Bent over Row

5-5-5

*Partner Up and Superset the movements

WOD- (13 Min CAP)

10 RFT

7 Pull ups

21 DU’s

*No Butterfly, Kipping Only for pull ups

*This Should be quick

Post WOD-

1 Mile-Jog

3×10 Evil Wheels

50 Hollow Rocks

:90 Standing Calf stretch

:90 Banded Lat Stretch

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