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FRIDAY 151002

Warm-up:
Row 500m
Crossover symmetry
Inch worms down
Spider-Man crawl back
15 hollow rocks
10 pull-ups
15 GHD sit-ups
15 hip extensions
10 push-ups
10 power cleans and jerk with a barbell

WoD:
For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
30 burpees over the bar
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
20 burpees over the bar
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
10 burpees over the bar

Mobility:
Mash quads
Roll posterior
Couch stretch

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