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Friday 180504

Friday 180504

Dynamic Warm-Up – Mobility

Prepare  for..

A.WOD:
For time of:  (16 min cap)
100 Back squats 
2 Bar Muscle ups every time you drop the bar

RX 135/95 PLUS Bar Muscle Ups
Scale: 115/75, 95/55 with 3 C2Bar or 3 pull ups/ring rows


Cash Out: (6 minutes)
Tuck balance 4 x 20/20 tuck knees to chest, arms out point toes and hands

1 rds of:
30 sec Hollow Hold
40 sec Static stretch
30 sec Arch Hold
40 sec Static stretch
30 sec Tuck ups
40 sec Static stretch
30 sec  Russian twists
40 sec Static stretch

 

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