1/08/18

Monday-Performance
Mobility-Pigeon/Couch/Ankle Drills
Warmup-3RNFT
10 WB
30 Doubles
10 Beat Swings
A) Back Squat
5×5@90%
B) WOD: For Time
50 WB (20/14)
150 Doubles
20 Bar MU (RX+) or 30 C2B (ORx)
150 Doubles
50 WB
*20 min cap
Monday-Fitness
Mobility-Pigeon/Couch/Ankle Drills
Warmup-3RNFT
10 WB
30 Doubles
10 Beat Swings
A) Back Squat or Box Squat
5×5@70+%
B) WOD: For Time
50 WB (20/14)
200 Singles
50 Ring Rows
200 Singles
50 WB
*20 min cap
Categories: WOD

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