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MONDAY 151221

Warm-up:

Run 400m

20 banded good mornings

Inch worms down

Zombies back

15 dislocates

15 matrix turns

10 push ups

8 strict pull-ups

15 leg swings

On the 7th day of Christmas…

Strength:

 In 20 minutes establish a 1RM Deadlift 

WoD:

Three rounds for time of…

20 Russian Kettlebel Swings (53/35#)

15 Pull-Ups

400 Meter Run

Mobility:

Banded hamstrings

Roll posterior

Mash lats on roller

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