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Aug 11, 2016

Warm Up- 

1 mile run

Pick 1:
A: Strength- 15 min to work on lift of choice

B: Endurance/Skills- 15min
    90sec Max Calorie Assault Bike
    Then, in any order for quality-
     50 strict TTB/leg lifts (focus on Lat engagement)
     50 Back Ext. (Weighted?)
     2min in HS Hold (FS or Wall, focus on straight, tight body in hollow position)
     (exp 5x 10-10-25sec)

Amanda Bday WOD

12min AYCE-
4 Turkish Get Ups 55/35 Alt
10 V Ups
27 Dubs/FR/54 single