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SATURDAY 160116

Warm-up:

Row 500m

Crossover symmetry

Banded shoulders and hips

15 squats

Bear crawl down

Broad jumps back

15 good mornings

Warm up movements
Partner WoD:

In teams of two, with only one person working at a time, complete:

100 Russian Kettlebell Swings (70/53 #)

400 Meter Run*

100 Barbell Thrusters (45 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings
*Both athletes perform the run at the same time.
Mobility:

Roll and mash

Spend time working on sticky stuff

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