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Thursday December 13, 2018

9
Dec

Thursday December 13, 2018

Mob/Act: 2x

Slam Balls x10

Slam Ball Sit Ups x10

200m Slam Ball Jog

 

 

 

 

 

Skill Work: Rope Climb Technique

 

Rope Climbs

C: 3 RNFT of: 1 Legless Rope climb + Single Arm Dumbbell Row x8 ea

P: 3 RNFT of: 1 Rope Climb + Sing Arm Dumbbell Row x10ea

F: Elevated Lay to Stand x 2 + Bent Over Dumbbell Row x15

 

Conditioning: 4 Rounds of

AMRAP 4:

400 Meter Run

1 Round of “Cindy”

Max Power Cleans (115/80)

2 Minutes Rest Between

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