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Workout for Wednesday December 14th 2016


Skill/Lift:

OTM 8 min

even: 20s alternating pistols/skater squats
odd: 20s chin over bar hold

Conditioning:

for 30 min cycle through - for quality

20 cal row
10 plyo push ups/push up variation
20 overhead lunges 45/25 plate
20 single leg front rack step ups - 45/35 - 20"

Accessory:

2 rounds

30s seated L-sit
30s lean and loiter