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THURSDAY 151203

Warm-up:
Run 400m
15 leg swings
20 banded good mornings
Spiderman crawl down
Inch worms back
15 squats
Crossover symmetry
45 sec handstand hold
Warm up front squat

Strength:
Every 2 minutes for 8 minutes
Front squat 2 reps building to heavy
Utilize to warm up for the workout

WoD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Mobility:
Mash quads
Roll posterior
Mash forearms

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