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SATURDAY 160102

Warm-up:

400m run

Crossover symmetry

15 hollow rocks

15 supermans

Inch worms down

Samson lunges back

15 squats

10 pull-ups

10 push-ups

Partner Hero WoD:
“Horton”

9 rounds for time with a partner of:

9 bar muscle-ups or sub 20 pull-ups and 20 dips

11 clean and jerks, 155/105 lb.

50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy plate to carry.

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

Mobility:

Mash lats and triceps

Roll posterior

Lax shoulders

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