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Warm up:

coaches choice



foam roll the lats

and lacrosse ball on scapula



25 burpees

25 power cleans 135/95

25 burpees

EMOM: 7 wall balls 20/14

On “go” start WOD with burpees, after 1 min. interrupt whatever you are doing to do your 7 wall balls.

After you drop the WB pick back up wherever you left off until the next minute.

WOD borrowed from the Box Magazines December 2014 issue.


Cool down: 200 m walk