Friday 131004

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Warm-up

AMRAC in 12 minutes with 5-8:
Back Squat
1-arm DB OHS
C2B Pull-ups
1-2 Minutes Mobility

Strength/Skill Development

A1. Option 1: Pistols:AMRAP x 30s alternating. No added load. x 3

A1. Option 2: Russian Box Step-up: AMRAP in 30s/leg. Rest 30s b/w legs. Hold DBs

A2. : Kettlebell Swing w/1s OH x 7-10

A3. : Row 20 seconds for Max Distance (Distance)

WOD

AMRAP in 12 minutes:
12 Slammers
8 Plank Burpees over Slammer
200m Run

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