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Posted on 02/03/2014 by retronewoods

Ego twisted
Start up
Junkyard dog
Over under

W.O.D
Performance(RX)
50 wallballs 20/14
400m run
15 burpee muscle ups

(RX2)
50 wallballs 20/14
400m run
15 burpee chest to bar pull-ups

Fitness
50 wallballs(see coach for load suggestions)
400m run
15 banded or jumping pull-ups

Strength
Work up to heavy touch and go on the following complex-no dropping in between transitions DL-
DL/PC-
DL/PC/FS
DL/PC/FS/S2OH

Finisher
2rds
2 min hip distraction per side Shoulder and lat smash with lacrosse ball or roller

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