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TUESDAY 160621

Warm-up:

Run or Row

Crossover Symmetry

Bear Crawl Down

Spiderman Crawl Back

15 OH PVC Squats

10 Scorpions

10 Bird Dogs

20 Banded Good Mornings

15 High Box Step ups

Warm up OH Squat and movements

 

WoD:

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

Record working time

 

Accessory Work:

Three sets of…

Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

 

Mobility:

Mash Calves/Achilles

Mash quads

Roll Posterior

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