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SATURDAY 180210

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

Bear Crawl Down

Ostrich Walks Back

5 Burpees

High Knees Down

Samson Lunges Back

10 Scorpions

10 Squats

Review Movements and setup

 

Fitness:

Teams of 3

AMRAP 30:
150 Calorie Bike or Row
75 DB Thrusters
20 Strict Pullups
150 Calorie Bike or Row
75 one arm DB Snatches
20 Strict Pullups
150 Calorie Bike or Row
75 DB Clean and Jerks
20 Strict Pullups

 

Performance:

Teams of 3

AMRAP 30:
150 Calorie Bike or Row
75 Thrusters (95/65)
10 Rope Climbs
150 Calorie Bike or Row
75 Power Snatches (115/80)
10 Rope Climbs
150 Calorie Bike or Row
75 Clean and Jerks (135/95)
10 Rope Climbs

 

Mobility:

LAX to Traps and Shoulders

LAX to Plantar Fascia

Roll Posterior

Mash Quads

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