WoD Friday – 9.27.13

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R19:D8

Warm-Up: Dynamic Warm-Up + 800m Run

Mobility: Rx , Foot / Ankle

Strength: Rx

Target Work:

Press:

Bench Press with Bands

Rainbow Press

Nose Breakers

Barbell Row with Bands

Squat:

Drop Squat

Heavy Lunges

Step-Ups

SLSLDL

Skill: Pistol, Get – Ups, Double Unders

MetCon:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of:

Front Squat

Pull-Up

Box Jump

Conditioning: 3 x 800m

Core: Weapon X

Cool Down: 800m Run + 30 Overhead Lunges

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