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Thursday 10.12.17
GPP: EMOMx6 Rowing 12/9, 10 C&J, 10/7 Bike
Mobility:
Int/Ext- Elbow in Band- OH Bar Hold- Hip Swings
Buy in….”UnBroken Grace” (3 Min Cap)
(Rx 105/75-85/55-75/45-65/35)
If you Fail to Grace UB it’s a 50 Burpee Penalty
Break in Hang, Rack or Overhead ONLY
REST 2-4 Min then……
Row 1000
Bike 50/40
15 HSPU Rx: Strict
Row 800
Bike 40/30
12 HSPU
Row 600
Bike 30/25
9 HSPU
Row 400
Bike 20
6 HSPU Rx: Strict
Row 200
Bike 10
3 HSPU
2 ab Mats or Scale to St Press (85/55-75/45)
Thursday 10.12.17