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Pre-WOD: The simple 5-way Shoulder

A1. Bench Press 4s x6r

A2. Pendlay Row 4s x6r

+ Partner Metcon: “CRCF051917”
AMRAP 10
P1: 30s Max RKBS (2/1.5)
P2: 30s Max RKBS (2/1.5)
P1: 30s Max Pushups
P2: 30s Max Pushups

Post-WOD: 50 Band Pull-aparts
Perform on foam roller at 3333 tempo.

Comments

  1. Dijon Daryn says

    A1. Bench Press 4s x6r: 135, 155, 160, 165. Felt good as I hit 165 for 5 last week after missing 170
    A2. Pendlay Row 4s x6r: 115, 125, 125, 130

    Partner Metcon: “CRCF051917”: 326 Rx w/ Froman
    I did
    KBs: 88 (17, 18, 18, 17, 18)
    PU: 70 (21, 16, 11, 11, 11)

    Post-WOD: 50 Band Pull-aparts @ 3333 tempo w/ green band

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