Friday April 28th, 2017
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Category: WOD

Friday April 28th, 2017

Warm up-

3 Rounds

75 SU’s

15 AS

10 Push-ups

10 Band Pull Aparts

Skill-

1.) Work on Thrusters

2.) 2×10 second support holds on Rings

2×5 second bottom of dip hold

3-5 Regular Dips

WOD-

On a running clock for 20 minutes

25 Ring Dips

50 Thrusters (75/55)

25 Ring Dips

100ft DB Walking Lunge 50/35

15 Min Cap on part 1–With Remaining time in 20 min clock

2 rep Max Thruster

Post WOD-

Row/bike/jog x 5 Mins

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