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Thursday January 4, 2018


Thursday January 4, 2018

Mobility Activation

Spend :30 in each pose for 3 rounds

Downward Dog

Upward Dog

Childs Pose




Accessory Work:

3 Rounds

3×10 Barbell Pendlay Row

3×10 Banded Face Pulls

3×50 Hollow Rocks :45




Buy in: 500m Row or 400m Run (row preferred)

Then, 150 wall balls (20/14)


***every break of the wall balls you must complete a 250m row or 200m run (row preferred). A break of the wall balls includes any touch of the ball on the floor or any stoppage of the wall ball including resting the ball against the wall.***


Record total time


Rx: 20/14

Scaled: 14/10

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