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WOD - Thursday, 9/15/2016

Mobility: Shoulders/rotator cuff stuff, hips, knees, ankles.

WU:

3 RNFT:

1 Bear crawl (1 length of gym)

10 Push ups

10 Ring rows

A. Strength: Strict press (20 minutes)

5-5-5-5

3-3-3-3

1-1-1-1

Increase weight throughout. Get AHAP. Record top weight for each rep scheme. Ex. 165/185/205

B. Conditioning:

EMOTM 20 (4 rounds):

1. 15/12 cals row/bike

2. 50 Double unders (Coach's discretion on scaled singles)

3. 3 Wallwalks + 10 Slamballs (30/20)

4&5. 2 minutes to complete 1 Bill Murray run

Extra Credit: Guns!

3 x

15 KB Overhead triceps extensions

15 Alt KB Bicep Curls (15/15)

All the people who text me at 9:31p.m. when the WOD isn't up yet...

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