7.29.16

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Warm up:

coach picks

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Strength:

DB strict press

3x till failure with a moderate weight for you!

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WOD:

2 rounds for time:

1000 m row

50 DU

25 HSPU

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Cool down: 200 m walk

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Extra Credit: 3 sets ME plank holds

6.5.15

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Warm up:

200 m run

25 shoulder dislocates

crab walk across gym floor

15 easy pulls on rower

30 sec handstand hold

15 med pulls on rower

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Test:

for time:

500 m row

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WOD: 

10 min AMRAP

8 strict press 95/65

6 *clapping* push ups

1 rope climb

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Cool down: 200 m walk

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Extra Credit:

800 m run