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WOD - Thursday, 9/22/2016

Mobility: shoulders/rotator cuff stuff, hips, knees, ankles


5 minutes to go over/practice KB snatches


5 mins to practice Double Unders

A. Strength: Weighted pull ups/Ring Dips (Superset, 15 minutes)

Work up to a Heavy 5 for both

If you finish early, with the same weight that you hit the 5 work your way down 4-3-2-1

B. Conditioning:


16 KB snatches (53/35, 8/8 each arm)

32 Double Unders

Extra credit: standing lateral KB Crunches (Obliques)

5×12 AHAP

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