TD57 111008

Strength:
Rest
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WOD:
3 rounds for time of:
500m row
12 KB swings (2 pood)
6 Pull-ups (dead hang)
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Endurance:
Rest
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Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence