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Friday 052915

MOBILITY Foam Roll Hip Openers BB Shoulder Smash BW Row 500M 2 Rounds 10 Pull ups 10 Push ups 10 Sit ups 10 Squats SKILL/STRENGTH Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed WOD 3 rounds for time of: 12 Strict HSPU 12 Power Cleans 175/110# 24 Split Jumps (each jump counts 1 rep)

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Thursday 052815

MOBILITY Your Choice BW 3 Rounds 30 Sec Jumping Jacks 30 sec Mountain Climbers 30 sec  Burpees 30 sec Rest SKILL/STRENGTH Muscle Up Progressions WOD For Time: Run 1600M 150 Double Unders Run 800M 100 Double Unders Run 400M 50 Double Unders    

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Wednesday 052715

MOBILITY Agile 8 Shoulder Box Stretch Thoracic Spine Smash w peanut BW Row 500m “Bring Sally Up” with an empty barbell SKILL/STRENGTH 2 Cleans + 2 Jerks ahap WOD 10 X 300M Row 30 seconds rest

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Tuesday 052615

MOBILITY Foam Roll Hamstring Box Stretch Shoulder Dislocations BW 6 min amrap 20 G2O 20 Squats EMOM 3 Burpees w/ 45/25# plate SKILL/STRENGTH Strict Press: 1×3@70%, 1×3@80%, 1xME@90% WOD 15 minute AMRAP of: 200m OH Plate Carry 45/25# 10 Pull-ups 20 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top) 5…

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Monday 052515

Happy Memorial Day! GROUP MOBILITY & WARMUP WOD “Murph” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run Women’s RX w/ 10 pound vest Men’s RX w/ 20 pound vest  

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Saturday 052315

MOBILITY Foam Roll Hip Openers Shoulder Box Stretch BW 400m Run 2 rounds 10 OHS 10 Pull ups 10 dips 10 GHD 10 Hypers SKILL/STRENGTH 5RM Jerk WOD 10 Rounds: 10 Slapping Push-ups 10 Jump Squats

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Friday 052215

MOBILITY Foam Roll 2 Min Wall Sit Thoracic Spine Stretch w overhead bias BW 500m Row 2 Rounds 10 Ring Rows 10 Push ups 10 jumping lunges SKILL/STRENGTH Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed WOD 3 rounds for time of: 10 Strict Pull-ups 10 V-ups 10 OHS 135/95#

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