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WEDNESDAY 151223

Warm-up:

Row 500m

Crossover symmetry

15 hollow rocks

5 burpee pull-ups

10 push-ups 

15 squats

20 banded good mornings

Handstand practice 

Inch worms down

Broad jumps back

On the 9th day of Christmas…
Skill:

12 minutes of HSPUs goat work 

Single max set of HSPUs

WoD:

Complete as many rounds and reps as possible in 15 minutes of:

10 Ground to Overhead (135/95 lbs)

100 Meter Run

10 Burpee Pull-Ups

100 Meter Run

Mobility:

Mash calves/Achilles

Roll out lats

Lax to shoulders

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