WOD 1/18/2016
Strength: Shoulder Press 3×10@70% 10-9-8-7-6-5-4-3-2-1 Ring Dips Toes to Bar KBS (55/35) Ring Rows Skill Work: Ring Muscle Up Post WOD Mobility: PVC Roll Quad and Hamstring (all 3 panels of both) Ready State: find time to perform the following: 45s couch stretch each leg 45s samson stretch hold each leg 45s pidgon with chest up each leg
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