Freitag 09082014 | Tier 1 & Tier 2 Joint Prep 3 Rounds 15m - TopicsExpress

Freitag 09082014 | Tier 1 & Tier 2 Joint Prep 3 Rounds 15m waiters walk L / bottom up rack walk R 15m waiters walk R / bottom up rack walk L 15m banded lunge 2 dislocate 10 perfect push-ups GS Shoulder Mobility WOD 3 Rounds Run 200 Meters 10 Double KB Floor Press 8 Double KB Bent Over Rows Run 200 Meters 10 Alternating Plate Overhead Lunges 20/10 Tier 2 Joint Prep 3 rounds 5 Foot HandStand Walk into the Wall 6 x HandStand Shoulder Touches (3R/3L Alternating) 3 x Strict HandStand push-ups WOD 3 Rounds Run 400 Meters 10 Ring Dips 10 Chest 2 Bar Pullups Run 200 Meters 6 Overhead Squats #75 Cool Down all Tiers 3 Rounds 2 Armbar Stretch (1R/1L), 30 Second Samson Stretch (15/15), 2 Inch Worms

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