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SATURDAY 151226

Warm-up:

Run 400m

15 leg swings

20 good mornings

15 trunk twists

10 GHD sit-ups

Bear crawl down

Inch worms back

12 high box step ups

15 squats

Team WoD:
In teams of 5, complete 3 sets each of:

30 Calorie Row

30 Burpees

30 Sit-Ups

30 Wall Ball Shots (20/14)
Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Mobility:

Mash the quads

Roll posterior

Couch stretch 

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