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FRIDAY 160805

Warm-up:

Individual…

200m Run

Crossover Symmetry

200m Run

 

Group…

20 Banded Good Mornings

20 Banded Side Steps

 

Junk Yard Dog

 

Fitness:

Three sets of:

Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 60 seconds

Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds

Plank from Elbows x 60 seconds

 

WoD:

Three rounds for time of:

Run 400 Meters
30 Kettlebell Swings
30 Air Squats

 

Performance:

Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

 

WoD:

For time:

Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

 

Mobility:

Banded Shoulders

Roll posterior

Lax to Plantars

 

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