WOD 10/10/16

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Rain or shine.

Skill work: Rope climb technique and practice

WOD: Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.

Post WOD mobility:Ā Barbell tricep smash, 2 minutes each
Lacrosse ball lat. smash, 2 minutes each side
Super front rack banded tricep stretch, 1 minute each
Rig lat. stretch, 1 minute each

11:00 amĀ Strength Class:
Lift: SSB wide stance, concentric good morning + 20% band, Heavy set of 5

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