FRIDAY 11-18-16

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WARM UP
600 m run
3X
WALL WALKS
Strict pull ups
Strict dips
Rolling PISTOLS/squats
HALLOW rocks
GYMNASTIC SKILL 15min
Work on your goat choose from the following
– Handstand Walk
– MU RING/Bar
– Pull up technique
– DU
– PISTOLS

WOD
21-15-9 rep rounds for time, of:
Power Clean (185/125 lbs)
Burpees over the Barbell
Handstand Push-ups

POST WOD
50 Hand Plank Shoulder Taps
50 HALLOW rocks
50 V-Ups

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