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October 24, 2018

Mob: FR Lats/Quads x2m (Would you rather (Would you rather spend one year sailing around the world or one year living in your foreign favorite country?)

2 rounds:

MB Cleans x10

Box Jumps x5

X Band Walks x20y

Scap Pullups/Pushups x10

Skill: Power Clean/Thruster Skill

1x5 PVC W...

August 4, 2018

Mob:

FR calfs and quads x2m

Ankle walks x50y ea (Would you rather have no internet or no running water?)

Warmup:

2 rounds

Hollow body x 10

Super man x 10

Bang bicep x 20

Mtn climber x 20

Skill: Bar work complex

2x5 kips on bar

2x5 box bar mu transition

5x 2 ttb/2c2b/1bmu

Or 5x2 ttb...

July 9, 2018

Mob: Softball Infra/lat 2 x 10 ea(What dance move are you secretly awesome at?)

2 rounds:

Band up spread apart x 10

Box bar MU x 3 or C2Bx 5

Band Good Morning x 20

Skill:

2 sets

3 wall walks + 10s Hold

:30 s. High tension plank

5 x 3-5 def kip HSPU UB or 5 x 5-8 UB flat surface

...

June 23, 2018

Mob: SB infra and piriformis (QOD: What’s one thing you could never bring yourself to eat?)

Warmup:

2 rounds:

10 mtn climber each leg

FAcepull x 20

Goblet squat x 8 tempo (3/1/1)

Skill: BAR MU

2x5 each as group

Hollow body/super man/ hollow rocks

2x5 kip with a partner on the b...

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