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THURSDAY 160407

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

Spiderman Crawl Down

Inch Worms back

Bear Crawl Down

Backwards bear crawl Back

15 squats

Handstand Practice (walk, wall, etc.)

10 Dive bomber push ups

 

 

WoD:

The Seven

Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/170 pound Deadlift, 7 reps
7 Burpees
7 American Kettlebell swings, 70/53
7 Pull-ups

40 min time cap

 

Mobility:

Mash and roll

repeat that twice 🙂

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