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WEDNESDAY 04.10.17

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MOBILITY and MAINTENANCE
S1. Barbell Calf and Forearm Release
S2. Band Assisted Good Mornings
S3. Coaches choice
SKILLS (10 min AMRAP)
PERFORMANCE
10 Pistol Squats
10m HS Walk
10 Paralette Pass Throughs
FITNESS
10 Ring Assisted Pistol Squats
10m Partner Assisted HS Walk
10 Paralette Pass Throughs
MET-CON (EMOM)
PERFORMANCE
EMOM 15
Min 1. 15 T2B
Min 2. 15 HSPU
Min 3. 15 Burpees
FITNESS
EMOM 15
Min 1. 12 Kipping Knee to Chest
Min 2. 12 L-Sit Shoulder Press
Min 3. 12 Burpees
BODYWEIGHT STRENGTH (for quality not time)
PERFORMANCE
10-9-8-7-6
Strict Pullups
GHD Situps (slow eccentric)
FITNESS
10-9-8-7-6
Band Assisted Pullups
Lying T2B (slow eccentric)
WORDS TO LIVE BY
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