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WEDNESDAY 12.29.2017

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STRONG


MOBILITY
Pass Through with PVC


MOBILITY
External rotation at shoulder with PVC


STRENGTH
Snatch Grip Behind the Neck Push Press
Take 5-10 minutes to build to “heavy”.

Then 3 reps every 0:45 on the 0:45 for 7 rounds.


STRENGTH
KB Overhead Hold 
AHAP

4 rounds total

Hold for 0:60

 

 

 


METCON-BURN


SKILL WORK
Rowing Skill Work


SKILL WORK
20 SPM Row 
Row 5 minutes at 20 SPM Rate for max meters rowed.

-count strokes, stop at 100 regardless of time


METCON
Max Effort 2k Row