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Mar
30
Skill & WOD 3/30/18

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Skill

Dynamite shoulders :15 Sec of Twisted cross

x2 T-spine rotation x2

Y’s

T’s

W’s

I’s

Swimmer lifts

2 rounds

WOD

30sec of work followed by 30sec of rest

6 rounds

Pull-ups

Goblet squats

Bench press

Box jump

(24min)

Rx

70/45

115/73

24/20”

INT
55/35

95/63

20/16” or lower

Scaled

45/30

65/43 or lower

16/12” or lower