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SATURDAY 160514

Warm-up:

Run or Row

15 Leg Swings

15 Matrix Turns

10 Scorpions

Crossover Symmetry

Bear Crawl Down

10 Yoga Push ups

Spiderman Crawl Back

15 Squats

10 Burpee Pull ups

 

Partner WoD:

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

100 Russian Kettlebell Swings (70/52#)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees to 45# Plate
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Russian Kettlebell Swings

*Both athletes perform the run at the same time.

 

Mobility:

Partner Mash quads

Roll Posterior

Mash Calves/Achilles with partner or on KB Handle

 

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