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SATURDAY 151219

Warm-up:

Run 400m

Crossover Symmetry 

10 push ups

Samson lunges down

Zombies back

10 GHD sit-ups

15 good mornings

15 squats

Warm up movements
On the 6th day of Christmas….you get a long workout:

WoD:

Partner or solo…

12 Days of Christmas

1 Squat Snatch, 135/95

2 BJ, 24/20

3 Push Press, 135/95

4 TTB

5 Hang Power Cleans, 135/95

6 HR Push ups

7 Dead, 135/95

8 Weighted sit-ups (45#/25)

9 KBS, 70/53

10 Lunges (10 each side)

11 Wall Balls (20/14)

12 burpees

Start with just the 1 Snatch, Round two starts with the 2 Box Jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch. 
Mobility:

Mash and roll it all

Take time to take care of your body

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