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05.01.2019

WARM-UP

1) 250 Ski Erg

2) Negative HSPU

3) Shrimp Squat

4) Anterior Shin & Calf Smash

SKILL: HSPU, Pistols

ACTIVE MOBILITY

1) Anterior Ankle Mob.

2) Bicep & Tricep Smash

3) Lat Smash & Lat Stretch

4) Quad Smash & Couch Stretch

WOD: Perform a 20-minute alternating EMOM with the following:

MIN 1: 5 Strict Pull-Up’s + 10 Alternating Pistols (5 R/L)

MIN 2: 5 Strict HSPU + 10 Alternating Pistols (5 R/L)

**REST with time remaining in 60s; score is # of rounds completed out of 20

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: GHD Sit-Up’s, 25 reps for 3 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) V Stretch