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Thursday, November 9th
– Accessory: Bottoms-up KB carries are intended to be light. This specific carry forces your rotator cuff muscles to fire and helps build shoulder stability. Holding the weight on one side of your body allow you to builder overall and core strength.
– Metcon: Rowing pace should be fast but not an all out sprint. You are shooting for at least one minute rest after each round.
Skill
EMOM 10:
ODD Minutes: 50 m Bottoms-up KB Carry
EVEN Minutes: 30s Pistol Squats
WOD
Every 5:00 x 4 sets
500m Row
15 Ring Dips
10 Burpees
Score = Slowest Split
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