12302018

CROSSFIT

A. Pistol tech work, 12 min (scale up to OHS pistols)

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:30 sec star plank rt

14 unbroken Wall ball ahap to go unbroken

:30 sec star plank left

14 cal bike

rest :30 sec

x4  

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Banded trap stretch

Banded lat stretch

Banded hamstring

:30 Sec couch

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ENDURANCE

A. Back squat, build to a tough single 

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4 RFT:

50 Dus

12 KBS 50/35

12 Overhead plate walking lunges 25/15#

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Banded leg abductions 5 each sidex3; rest 1 min