TD32 111102

Strength:
Rest
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WOD:
45min AMRAP of:
100m Swim
6 Pull-ups
6 Tire Flips (7 ton)
6 Pull-ups
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Endurance:
Rest
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Skill:
POSE Technique WK6 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
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 @ 102 cadence
1 drill (choice)
1X6min @ 92-94 cadence