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FRIDAY 150731

Warm-up:

Run 400m

15 dislocates

15 good mornings

15 leg swings

10 box step ups

Burpee broad jumps down

Bear crawl back

10 push ups 

10 GHD sit-ups
Partner WoD:
Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
Mobility:

Mash Achilles

Roll posterior

Banded hamstrings

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