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WEDNESDAY 151118

Warm-up:

Row 500m

Crossover symmetry

15 matrix turns

20 banded good mornings

15 jumping squats

Samson lunges down

Bear crawl back

10 pull ups

Warm up movements
WoD:
The Three Wise Men Tribute

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch

10 Burpees Over the Barbell

(RX = 135/95 lbs, Scaled = 95/65 lbs or as needed)

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans

20 Pull-Ups

(RX = 135/95 lbs, Scaled = 95/65 lbs or as needed)

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs

30 Wall Ball Shots

(RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

(RX = 20/14 lbs; Scaled – 14/8 lbs)
Mobility:

Roll and mash a lot

Spend time today on sticky spots

Ask coach for something to do if needed

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