Tuesday 180109

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Dynamic Warm-Up – Mobility
Prepare  for..

A WOD:
Jackie 
    Compare to 170522
For time of (10 min cap)
1000m Row
50 Thrusters 45/33 33/15
30 Pullups

At the 15 minute mark:

Backie (10 min cap)
30 Pullups
50 Thrusters 45/33 33/15
1000m Row

Recommended scale for pullups today: jumping or banded, or some combination of those with beat swings.

Above and Beyond:

B: Alternate for 3-4 sets of:

B1: Single arm ring row, max rep
B2: Goblet Cossack squat, 6-8 each side

C: Rotate for 3 sets of:

C1: Ring support, 20-30 sec
C2: Single arm Turkish sit up, 8-10 per arm
C3: Dip support (bottom of dip) 20-30
C4: Supine Chinese plank, 1 min

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