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THURSDAY 160630

Warm-up:

Run or Row

Crossover Symmetry

Accumulate 30 Swings Medium weight

15 Hollow Rocks

15 Supermans

Inch Worms Down

Butt Kickers back

10 Push ups

10 Pullups

15 Squats

 

WoD:

Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Note times for each set, and add them for total working time.

 

Accessory Work:

Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

 

Mobility:

Mash calves
Roll posterior
Banded Hamstrings
Roll Lats on Roller

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