Wed, 101117

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Regionals / Performance:

A. :10-:15 ring hold (try to rotatw palms forward really emphasizing external rotation and lockout) + :20 belly to wall HS hold x 6 rds. Rest accordingly
B. Front SqT – 4×9 @72%
C. Forward bounding – 4 jumps ; building on prior triple jumps. Height
D. MAP Training – 85% sustainability – start to finish
AMRAP 10
100m shuttle run
12 kb swings 70/53
14 alt kb lunges
Rest 4
AMRAP 10
12 c2b
8 s to oh 155/108
4 box jumps 40/32″
Rest 4
10 min bike :30/:30
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becomplete:
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