January 12,2016

January 12,2016

dynamic :
a) inner inner loop x 7 (clockwise)
b) inner inner loop x 7(opposite)
c) duck walk - length + back

mobility :
a) banded hip distraction
b) partner pvc front rack stretch

 

Squat Clean Thruster - 15 minute emom x 1. build.

 

team wod
12 min AMRAP
as many rounds as possible of :
100 meter row
6 clean and jerks (95/65)

notes :
- one teammate sprints completing following set.
- team tries to accumulate max rounds and reps.


 

 

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