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12.26.2019


WARM-UP

1) 100m Ski + 200m Row + 400m Bike

2) Scap Pull-Ups + Kipping + Negative Pull-Ups, 5 reps each

3) Ring Dip Support Hold + Negative Ring Dips, 5 reps

4) Clean & Jerk Bar Warm-Up

ACTIVE MOBILITY

1) Lat & Rear Delt Smash

2) Front Rack Stretch

3) Barbell Bicep & Tricep Smash

4) Adductor Smash & Frog Stretch

WOD: Perform the following for time with 5-minutes REST between:

-1000m Row

- 50 Thrusters (45/35)

- 30 Pull-Ups

REST 5-MINUTES

- 21 – 15 – 9 reps of ….

- Clean & Jerk (95/65)

- Ring Dips

**SCORE is total time including rest

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Hamstring Curls, 10 x 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility


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