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SATURDAY 180317

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group….

Bear Crawl Down

High Knees Back

15 Waiters Bows

Butt Kickers Down

Samson Lunges Back

10 Scorpions

Cobra Pose

10 Squats

Review Movements and setup

 

Fitness:

Teams of 3

AMRAP 25:
3,000/2,400 Meter Row Buy-In

Directly into…

50 V ups or Abmat Situps
50 Burpees
50 DB Thrusters
50 V ups or Abmat Situps
50 Burpees
50 DB Thrusters
50 V ups or Abmat Situps
50 Burpees
50 DB Thrusters

 

Performance:

Teams of 3

AMRAP 25:
3,000/2,400 Meter Row Buy-In

Directly into…

50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

 

Mobility:

Mash Quads

LAX to Pecs/Traps

Roll Posterior

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