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1.24.19 Thursday


Mob: Fill Out Habit Tracker =)

SB Pecs/Infras x2m (Ninjas or Pirates?)

2 rounds:

MB Cleans x10

HB/SPM/HBR x10e

Row 20/18 Cal Row

Skill: HSPU Tech

3 sets

Pike Walk x5 (on last rep perform 5e side shoulder taps)

Hollow Hold x20s

Superman Arch Holdx20s

EMOM x5m

3-5 Strict HSPU (Pad) or 5 Strict Pike HSPU

WOD: Open 18.1

20m AMRAP

8 T2B

10 DB Hang C&J (50/35)*

14/12 Cal Row

*5 ea side

Strength: 3 sets

Tempo Ring Dips x6-8 (531)

Rev Grip Lat Pulldown x12-15

Incline Y-T-Vs x8e

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