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FRIDAY 160311

Warm-up:

Run or Row

30 KB Swings at medium-light weight

Crossover Symmetry

10 Yoga Push ups

20 Banded Good Mornings

Samson Lunges Down

Backwards Bear Crawl Back

15 Hollow Rocks

15 Supermans

8 Chest to Bar or Pull ups

3 Bar Muscle ups or Pull-ups

Warm Up Snatch

 

WoD:

RX….

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

 

Scaled…

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Mobility:

Mash Lats on Roller

Mash Triceps on barbell collar

Roll posterior

Mash forearms

 

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