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WOD 06/13/16

8 Minutes of Shoulder/Hip/Rack Mobility (Click links for details) A- WU- Row 90 Seconds @50% 1K Pace from 06/06/16 + 500M @1k T.T. Pace B1- Thruster- 8/8/8/8 (@11X1);90 Seconds Rest B2- Weighted Pull Up- 5/5/5/5 (@20X1) Go a little…

WOD 9/18/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 3 Rounds of: 1 Minute Practice HandStand Walk/ 1 Minute Double Under Practice/ 200M Run B- Squat- 8-10 Minutes WU To 90% of 7/29/15 or Last 1Rm + 3/3/3@90% (Tempo: 2/0/X/1-2); 2 Minutes Rest…

WOD 9/1/15

8 Minutes of Shoulder/Wrist/Back Mobility A- WU- 500M Row @80% RPE + NFT- 50 Moderately challenging Banded Pull Aparts + 2 RNFT of: 6 Pull Up (ring row)/4 C2B Pull Up (kipping pull up)/2 Bar Muscle Up (jumping bar muscle up) B- Press-…