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| Throwback |
Warm up
KB plank relay
800m run
KB/DB plank relay
Midline and shoulder reinforcement drill
The Other Warm Up
30 seconds Sampson stretch each side
3 rounds 15 reps
OHS barbell
GHR
TTB
Strict ring dips
Strict pull ups
Skill
Stone G2S
WOD
Fireball!
3 rounds of time:
10 stone G2S w/65 m/115
12 burpees over parallette
*7 minute time cap
GoFit
The Other Warm up
30 seconds Sampson stretch each side
3 rounds 15 reps
OHS barbell
GHR
TTB
Strict ring dips
Strict pull ups
Skill
Stone G2S
WOD
7x
20:40
-Stone 2S
-Burpees over parallette
-Shuttle runs
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