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SATURDAY 171216

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

20 Waiters Bows

Group…

200m Jog

Skipping High Steps down

Butt Kickers Back

Zombie Walks Down

Backwards Bear Crawl Back

10 Scorpions

10 Yoga Push ups

Review movements and build to working movements…

 

Fitness:

9 rounds for time with a partner of:
9 burpee pullups
11 DB clean and jerks (Challenging weight)
50-yard Med Ball Run (each partner)


Performance:

“Horton”

9 rounds for time with a partner of:
9 bar muscle-ups (scale to Burpee chest to bar pull ups)
11 clean and jerks, 155 lb.
50-yard buddy carry (carry to the short curb and back)

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family

 

Mobility:

Roll Posterior

Couch Stretch

Mash lats

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