10-19-2013

Warm up

Dynamic ROM

PVC Passthroughs

Skill

Handstand Walk Skill

Kick-up to wall w/spotter

Strength

DL: 50% 1x5, 60% 2x4, 75% 7x3

FS: 45% of HBBS 1rm, 5X6

Strength, Volume: 25 Minutes

WOD

3 Rounds

20 Pull-ups for time

rest 4 Minutes between each round

Mobility

Bandded Upper

PVC Pass Through

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