Wednesday May 31st, 2017
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Category: WOD

Wednesday May 31st, 2017

Warm up-

300m Run or Row

1.) Shoulder Prep Warm up

2.) 20 Band Pull Aparts

10 Kip Swings

15 Ring Rows

15 Box or Bench Dips

Skill-

Heavy Push Press

-Build to a heavy triple in 15 Mins

*Sets should be minimal, 5-6 sets with rest in between

WOD-

15 Min Cap

For Time:

45 Cal Row

45 Push Press 95/65

Post WOD-

4 Rounds NFT

8 Hexagonal DB Press

12/arm DB Rows(3 sec lowering, 3 sec pause at chest)

20 GHD sit ups

 

 

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