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Thursday, April 20, 2017


Thursday, April 20, 2017

Mobility/Activation: 200m slam ball toss

Strength: Accessory work (upper)
3 rounds not for time of
a. single arm bench supported row 10/arm (heavy)
b. OH tricep extension w/ db (french press) 10-15 reps
c. lat pullover 10-15 reps

4 Rounds for Time:
400m Run
2 Rope Climbs
25 Kettlebell Snatches

F: 10 Ring Rows, 35/25
P: 4 lay to standing rope climbs, 45/35
C: 55/45

Wod Notes: This week we have really tested your cardio endurance. we have another running day mixed with 2 movements. If you did Ring Rows yesterday, try to take it to the next level and scale the rope climb.

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