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WoD for April 19th, 2013

Group: 3 in 3
Air squats
Plank (on hands)
Crab Walk

MOB: Tight Dislocates

Skill: OH Squats

Strength: 15’ to find 1RM OH Squat

WoD: Inverse Ladder 10 to 1 for time:
Muscle Snatch / OH Squat (75/55)  a) 65/45  b) 55/35  c) <=35
Pull-ups  a)  Lt Bl/R Bands  b)  All Other bands  c)  Ring rows

E.g. In the first round, do 10 Muscle Snatch/OH Squat combos followed by 1 Pull-up. In the second round, do 9 Muscle Snatch / OH Squat Combos followed by 2 Pull-ups. Until you do 1 combo and 10 pull-ups.

MOB: Roll Posterior chain / Lax Shoulders

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