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10/20/15

19
Oct

10/20/15

Warm-up:
200m run then 2rds of:
10 Good Morning (45/35)
10 Shoulder Pro/Retract
10 Hollow Rock

EMOM x 12
1- Barbell Hip Thruster x 8 (heavy as possible. 225/155 or more)
2- Barbell Row x 6-8 (heavy)
3- Rope Climb x 2-3 (legless if possible)

WOD:
500m Row
30 Pull-up
20 Deadlift (185/135)
15 C2B
10 Deadlift