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WEDNESDAY 150708

Warm-up:
Row 500m 

Crossover symmetry

15 hollow rocks

15 supermans
15 scorpions
Samson lunges down

Bear crawl back

10 push ups
60 sec handstand hold
10 pull ups
Strength:

Five sets of…

Weighted Pull-Up x 2-3 reps (2 sec descend)

Rest 60 seconds

Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
Partner WoD:

In teams of two, alternate rounds to complete five sets each for time of…

10 Pull-Ups

15 Wall Ball Shots

30 Double-Unders
Mobility:

Mash lats

Lax to pecs and shoulders

Roll posterior

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