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May 29 2015

WARM UP

Crossover Symmetry “Activation”
Alternate every few movements with a partner doing:
– 30s Scap pull-ups / 30s scap push-ups
– Down dog + push-up ladder 1-5 / Ring rows x 8-10

WOD A

Every 90s x 8 sets (Alternate, 4 sets each – 12 min)
A1) Bench press x 6-8 reps (@3,1,X,1)(~60-70%)
A2) Double KB or DB bent over row x 10-12 reps (As heavy as possible)

WOD B

“Shake It Off”
Complete 3 rounds for time:
Row 500m
20 Push press (95/65lbs – from the ground)
15 Ball slams (40/30lbs)
10 Burpee box jumps (24/20″)
(Rest exactly 2 min between each round)
———————
Subtract the 4 min rest time, and possible stagger from total working time.