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12/16/2016 – Friday – CFFS WOD

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Skill Work :
Rope Walk
Dips

We will discuss execution and scaling options for dips and rope walks.

Metcon:
AMRAP10
1,2,3,4,5,6,7……
Push Ups
Pull Up
Pistol *

**Reps per side. Scale to band assisted Pistol, Step Up, or Reverse Lunge.

Post-WOD
Barbell Mash Tricep/Forearm (rack)
Forearm/Wrist Stretch with Band Distraction – 2 min per.
Banded Bully Shoulder Stretch – 2 min per.

CFFS WOD 12/10/2016

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Skill :
KB Snatch
Metcon:
5 Rounds for Integrity
KB Snatch (L) – 5
KB Push Press (L) – 5
KB OH Lunge (L) – 5
KB Snatch (R) – 5
KB Push Press (R) – 5
KB OH Lunge (R) – 5
Tuck Up – 20**Scale OH Lunge to Goblet Squat
Post-WOD
LAX Posterior Shoulder – 2 min per side.
Band Front Rack Sretch – 2 min per side