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Monday, January 15th 2017

14
Jan

Monday, January 15th 2017

The REAL share bear


Warm up:

3 rounds
3 Quality wall walks
5 Prisoner Squats
10 lateral lunges

Strength:

Front squat
5rm

Metcon:

RX
3 rounds
3 squat cleans 135/95
6 ring dips
9 pull-ups
12 HR push-ups

RX+
3 rounds
2 Squat cleans 205/145
3 bar mu
4 HSPU


Adaptive WOD: (Seated)
Warm up:

Band and ROM Work

Strength:

Kb bottom up Z-press
5 x 10

Metcon:

3 rounds
4 DB hang cleans 50/35
8 ring pull-ups
16 box push-ups