4.9.19 Tuesday
April 9, 2019

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Mob: Fill Out Habit Tracker =)
FR Lats/Upper Back x2m
QoD: What age did you get your first cell phone?
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2 rounds:
3 wall/pike walks + 5ea Side Shoulder Taps
20 Band Spreads
Row 250m
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Skill: HSPU SKill
3 rounds:
Hollow Rocks x15
Band facepulls/Tri Ext x15-20e
Tall HSPU Wall Kick-Ups x3
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EMOM x8m
Min 1-4: 1-3 Strict HSPU* (Pad)
Min 4-8: 5-8 Kipping HSPU (Pad)
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*If less than 3 strict = Strict Pike HSPU
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WOD: Â For Time (22m CAP) Â
Row 2000m
3 rounds of:
20 Pushups
30 Situps
Row 1000m
2 rounds of:
20 pushups
30 situps
Row 500m
1 round of:
20 pushups
30 situps
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Post Strength: 3 sets
KB Supine Tri Ext x10-12
DB Incline Alt Row x10e
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