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SATURDAY 160716

Warm-up:

Run or Row

Crossover Symmetry

20 Banded Good mornings

Samson Lunges

15 Hollow Rocks

Bear Crawl Back

15 Squats

15 Supermans

 

Performance WoD:

Teams of 3:

100 Calorie Row
100 Box Jump Overs (24/20)
50 Power Snatches (95/65)
50 Overhead Lunges (95/65)
50 Sumo Deadlift High Pulls (95/65)
100 Box Jump Overs (24/20)
100 Calorie Row

 

Fitness WoD:

Teams of 3:

100 Calorie Row
100 Box Step Overs (24/20)
80 Alternating DB Snatches
80 DB Lunges
80 KB Upright Rows
100 Box Step Overs (24/20)
100 Calorie Row

Mobility:

Roll and Mash as needed

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