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Monday, 07 Dec 2015 (1200)

December 7, 2015

We will meet out in the garage at 1200…come on out and join in the fun…

Warmup:
500M row
calisthenics/mobility
3 rds – 10 GHD back extensions, 10 banded overhead pulls, 10 Glute-Ham Bridges (each leg)
WOD: For 30 minutes, complete the following static holds-

20 sec handstand hold

10 sec rest

20 sec Goblet squat hold (32/24kg)

10 sec rest

20 sec Ring Row hold

10 sec rest

20 sec L-Hang

10 sec rest

20 sec Bumper Plate Grip Builder Holds (#45/25)

10 sec rest

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