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Friday 12.7.18

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Part A.
Spend 10-15 minutes practicing movements in today’s WOD (coaches choice)

Part B.
“Adrian”
7 rounds for time:
3 Forward Rolls
5 Wall Climbs
7 Toes-to-bar
9 Box Jumps, 30/24
*21 min cap

Focus Work.
Choose One:

Strength.
Back Squats:
Work up to 1 rep max squat with 7 sec descent, 1 sec pause in bottom

@ 90% complete 5 sets of 4 E2MOM at normal squat tempo

Rest.
Rest is best.

Competitor.
*Week 4-Day 5*

Strength.
Back Squats:
Work up to 1 rep max squat with 7 sec descent, 1 sec pause in bottom

@ 90% complete 5 sets of 4 E2MOM at normal squat tempo

Part A.
Spend 10-15 minutes practicing movements in today’s WOD (coaches choice)

Part B.
“Adrian”
7 rounds for time:
3 Forward Rolls
5 Wall Climbs
7 Toes-to-bar
9 Box Jumps, 30/24
*21 min cap

Modifcations:
Forward Roll = 9 Hollow Rocks
Wall Climbs = 1-3 reps
TTB = Toe Raises or Reduced reps
Box Jumps = Reduced height or reps