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4.28.15

27
Apr

4.28.15

WARM-UP

Dynamic Warm-up

STRENGTH/SKILL

Find 1 RM Front Squat and then move to 1 RM Back Squat

METCON

With a clock set for 20:00, Go every 5:00 (4 Rds)

400m Run / 500m Row

25 Burpees

-Rest remaining time

**Note time for each round, record fastest/slowest

EXTRA WORK

12:00 AMRAP

15 Ring Rows

20 Hollow Rocks

20 Arch Rocks

MOBILITY

2 Min Chest Stretch

2 Min Adductor Stretch

2 Min Foot Roll-out

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