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Striking class @ 6:15pm

Dynamic Warm Up – Mobility Prepare for..

 

A: WOD “Two Of Hearts”
Partner WOD ~17 min cap
21-15. 9  of:     Both athletes complete 21’s-15’s-9’s.One partner works at a time
Slam Balls 40/30
Abmat Situps

Then

21-15. 9 of:
USCF KB Swings Grn/Blu
Pushups

Then

750m Row & Handstand hold

One partner rows, while the other is in HS hold, switch when handstand comes down.

 

ROMWOD

KB Shoulder hold
Improve Your Shoulder Positioning In The Press & Rack | Feat. Kelly Starrett | Ep. 175 | MobilityWOD

KB peck/shoulder smash:
MEATHEAD MOBILITY: E.39 KETTLE BELL SMASH (pec and lat)


Partner Smash
Smash the best! Pat Mendes Tough | Feat. Kelly Starrett | MobilityWOD  

 

Strongman

Work to WOD weight

Then

4 Rounds For Time  of:
8 x Axle Deadlifts @ 250/175lbs
16 x Burpees
3 x 50ft Farmers Carry Shuttles @ BW per hand
600m Run

 

 

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