Blog

Skill & WOD 11/16/16

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Skill
Emom for 10 minutes alternating
10 Deadlift
10 bench press
@ 50% of 1rep for each
*quick, fast, explosive!

WOD
10-1
Ring dips
*after each round complete
25ft handstand walk

INT
Banded ring dips (blue band only) or matador
Hs walk around box=1

Scaled
Box dips
:25 second hs hold

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