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Monday, 30 Nov 2015 (1200)

November 30, 2015

Welcome back from the Holiday Weekend!  Hope you stuffed yourself and enjoyed the time off, cause now it is time to get back to work!!  We will meet outside, so dress warm…

jog 4 laps
3 x 10 – bent rows, reverse hypers, banded shoulder external rotations, 30 seconds hang from bar

WOD:  For 30 minutes – perform 20 seconds work followed by 10 seconds rest, hold in the following static positions –

Ring Hold in Bottom

Squat Hold in Bottom (#45 barbell in Front Rack)

Pullup Hold in Top

Ring Hold in Support

DB Hold

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