Thursday 102314

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Workout of the day
SWoD: Skill – Both Levels
Mobility
Shoulder/Elbow Joint Distraction Mobility
Gymnastics Work
8 minutes to complete…
3XME Strict Chin Ups
3xME Ring Dips
*alternate between, rest between
-then-
WoD: 21-15-9
Push Press 95/65
Wall Balls 20/14
*200m run between sets
-then-
After Bash: 4x150m Row Sprints

SkinnyFit
For time of… (15 minute CAP)
1 Suicide Run (down and back)
10 – Kettlebell Swings
5 – Burpees
2 – Suicide Runs
10 – Kettlebell Swings
5 – Burpees
3 suicide runs….and so on until you hit 15 minutes
-rest 2 minutes then-
5 Rounds with 30 seconds rest between rounds of…
30 seconds Hollow Rock
30 seconds Super Mans

Endurance WoD
Run or Ruck w/ #35
Short- 15 minute Time Trial
Long-30 minute Time Trial
Ultra-60 minute Time Trial

Thursday 102314

Wednesday 102214

Tuesday 102114

Monday 102014

Sunday 101914

Saturday 101814

Friday 101714

Thursday 101614

Events

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