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SATURDAY 170930

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Scorpions

Group…

200m Jog

20 Waiters Bows

Samson Lunges Down

Zombie Walks Back

10 Jumping Spiders

Bunny Hops Down

Butt Kickers Back

Review movements

 

Fitness:

For time….

125 Single-unders
60 Wallballs
45 KettleBells Swings
30 Burpee
30 Pullups (Ring Rows)
45 KettleBells Swings
60 Wallballs
125 Single-unders

 

Performance:

Wodapalooza Online Qualifier workout #6

90 Double-unders
70 Wallballs, 20/14#
50 Deadlifts (185/135#)
30 Muscle-ups (chest 2 Bar)
50 Deadlifts
70 Wallballs
90 Double-unders

30 Minute time cap

 

Mobility:

Roll Posterior

Mash Quads

LAX traps and plantar fascia

Couch Stretch

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