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Wed 1/11/17

11
Jan

Wed 1/11/17

CrossFit BattleCry – CrossFit

OHS Warmup (No Measure)

2 Rounds

8 PVC PASS THRU

5 Scapular Pushups

5 Plank to Downward dog

External Rotation, Active shoulders and Squat Therapy

1 mile run (Time)

5-10 Min Rest (No Measure)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
18 Min Cap

If it takes you longer than 18 min you should scale the wod

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

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