Tuesday June 13th, 2017
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Category: WOD

Tuesday June 13th, 2017

Warm up-

1.) Shoulder Prep

2.) 20 Band Pull Aparts

10 Kip Swings

15 Ring Rows

15 Box or Bench Dips

10 Empty BB Strict Presses

Skill-

Strict Press

10-10-10-10-10

*After each set Perform 8 DB rows with a 3 sec Lowering

*If you hit a max by your 3rd set, feel free to drop and hit a previous weight for your last 2 sets

WOD-

12 Min AMRAP

200m Run

8 T2B

4 Bar MU’s

*Can hit RMU’s if bar is crowded

Post WOD-

3x 10 second HS holds

3 Sets of:

5 Pike Push Ups + 5 Push Ups

*Scale up to 5 Strict HSPU + 5 Ring Dips

100 Band Seated Rows

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