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6.29.18 Friday


Mob: Banded Shoulder Traction x45s ea side (QOD: When was the last time you got adjusted or got a massage?)

2 rounds:

Alt BW V-Ups x8e

Lateral Bear Crawl x10y

Banded Bicep Curl x15

Pushup w Tap x5e

Skill: T2B Tech

2x5 Hollow/Superman/Rocks

2x5 Bar Kips

EMOM x10m

Min 1: 8-10 T2B

Min 2: 50 DU

WOD: For Time (15m CAP)

30 Ring Dips

30y HSW (or 5 Wall Walks)

30 Air Squat

30 DB C&J* (50/35)

20 Ring Dips

20y HSW (or 3 Wall Walks)

20 Air Squat

20 DB C&J

10 Ring Dips

10y HSW (or 2 Wall Walks)

10 Air Squats

10 DB C&J

*DB C&J is total both arm

Strength: 3 sets

½ Kneel BU KB Press x8e

½ Kneel Cable Row x12e

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