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October 12, 2017

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WOD 13/10/17

October 12, 2017

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WOD 12/10/17

October 11, 2017

Strength

Top Position Hold – 3 sets of 5-10 seconds

Dips – 3 sets of 3-5 reps

Reverse Row Sit Back – 3 sets of 3 reps

Tuck/L-Sit – 3 sets of 5-10 seconds

Chin-Up/Pull-Up – 3 sets of 1-3 reps

 

Conditioning

 

10 min AMRAP of:

 

10 Wall balls (10/9’, 20/14#)

10 Toes-2-bar

10 Alternating pistols

 

 

 

 

 

 

 

 

 

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