Wednesday January 17, 2018

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(Competition / Metabolic Conditioning)
SOD/WOD Review: 8 min

Then all together: 20 sec each of plate T,V,W, 30 sec PVC pass through, 30 sec air squats, 20 sec/arm PVC chicken stretch, 20 sec low AKBS, 30 sec BB front squats, 20 sec hanging shrugs

WOD 

21-18-15-12-9-6-3 reps, for time of:
American KBS (53/35) (35/26)
Thrusters (65/45) (55/35)
Pull-ups (Ring rows)
After each completed round, Run 200m.

Post WOD

30-60 sec of each
Couch stretch, Figure 4, Pigeon stretch, Skin the cat, BB forearm mash