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WEDNESDAY 151216

Warm-up:

Row 500m

Mash lats on roller

Banded shoulders distractions

8 strict pull-ups

Zombie walk down

Backwards bear crawl back

15 hollow rocks

15 squats
On the 3rd day of Christmas….

Skill:

Rope climbs skill for 12 minutes

Max rope climbs in 3 minutes

Record reps
WoD:

Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters

Dumbbell Ground to Overhead x Max reps (DB in each hand-Heavy)
Rest 3 minutes between sets.
Mobility:

Roll posterior

Banded hamstrings

Mash lats

Banded shoulders 

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