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MONDAY 160704

Warm-up:

Run or Row

12 Matrix turns

10 Yoga Push ups

Bear Crawl Down

Inch worms back

Banded lat stretch

10 pullups

15 Squats

Banded Hip Distraction

 

WoD:

3 rounds for time:

95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

 

Mobility:

Mash quads

Mash traps

Roll Posterior

 

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