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October 12, 2016

Row 500m

Group Dynamic Warmup

Mobility: Spend time on hamstrings, quads, hip flexors and upper thoracic.

Strength: Bench Press or Push Press
5x 40, 50, 60 and 75%
3x 85%
1+x 95%

Gymnastics:
A) 5 x :30 second handstand holds on the wall with just heels touching. Active press out in shoulders.
B) Practice free standing kipping handstand pushup near wall. If proficient, practice away from wall and strict press out also. Working balance, timing and strength.

WOD: 6 Rounds
1 min Push Press (115/80)
:30 sec rest
1 min Slam ball (25/15)
:30 sec rest

*Score is total reps of push press and then total reps of slam ball.

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