“Feb 19, 2014”

BOX – CrossFit

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“Feb 19, 2014” (No Measure)

Banded ankle mob
Olympic wall squat (w/ band if possible)
10 PVC OHS against wall
10 Burpees
10 OHS w/ bar
10 Burpees

“Feb 19, 2014” (Time)

GO AT 100%!!

For time:

3 sets of:
20 BAR OVER BURPEES
10 OHS (115/73)
REST 3 MIN

Muscle-ups

Work on skill

If you have MU’s then do

5 rounds: 1 MU+2 dips at top

Mobility

Posterior shoulder smash

Super Patellar Pouch smash/floss
(4:20 mark) – http://www.youtube.com/watch?v=ydoRfEXvmU8#t=261

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