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FRIDAY 151218

Warm-up:

Row 500m

Crossover symmetry

15 hollow rocks

15 super mans

10 push ups

Bear crawl down

Zombies back

10 pull-ups

15 squats

The fifth day of Christmas…

Skill:

The Kip!

15 minutes Kipping Practice with coach

Max set of pull-ups in one set

WoD:

7 minute AMRAP…

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24″/20″)

10 Toes to Bar
Mobility:

Roll posterior 

Mash quads

Couch stretch

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