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SATURDAY 160820

Warm-up:

Individual…

400m Run

Crossover Symmetry

10 Dive Bomber Push ups

Group….

Karaoke Down and Back

Samson Lunges Down

Broad Jumps Back

BearCrawl Down

Backwards Bear Crawl Back

Warm up movements

 

Fitness and Performance:

Partner WoD:

 

In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:

5 Power Cleans (135/95 lbs)
10 Burpees Over the Barbell
20 Wall Ball Shots (20/14 lbs)

 

Mobility:

Mash Quads with Barbell

Roll Posterior

LAX to plantar

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