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SATURDAY 160423

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

15 Supermans

10 Scorpions

15 Squats

10 Dive Bomber Push ups

Samson Lunges Down

Zombie Walks Back

Warm up movements

 

WoD:

Complete as many rounds and reps as possible in 6 minutes of:

10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

B.
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C.
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups

 

Score is Rounds plus reps plus max push up reps

 

Mobility:

Roll Posterior

Mash lats

Lax to Traps/Pecs/Shoulders

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