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Friday 130628

27
Jun

Friday 130628

Essentials

Strength/Skill:
Warm up:

3 Rds NFT:

  • Supine Row x 8-10
  • DB Waiter Hold x 10-15 Seconds
  • Russian KB Swing x 10-12

Strength:

4 Sets:(Every 2 Minutes)

  • High Bar Back Squat x [email protected]
  • Rest 45 Seconds
  • Single Leg Bridge x 10 ea @2011

Skill:

WOD:
Benchmark Friday!!!

 

Additional:
  • 10 Minutes Hip mobility

Performance

Strength/Skill:
Warm up:

3 Rds NFT:

  • Chest to Bar Pull Ups x 5
  • Handstand Hold x 10-15 seconds
  • Single Arm Hand to Hand KB Swing x 10-12 (Total)

Strength:

4 Sets:(Every 2 Minutes)

Skill:

WOD:
Benchmark Friday!!!

 

Additional:
  • 10 Minutes Hip mobility

Competition

Strength/Skill:
Warm up:

Strength:

2 Sets:

  • Incline Bench TYI x 10ea

8 Sets:(Top Every 2:30)

Skill:

WOD:
Benchmark Friday!!!

 

Additional:
  • 10 Minutes Hip mobility

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