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Masters 121003

3
Oct

Masters 121003

Warm up:x2
5x slasher with KB
10 T2B/knees to parallel
15 x bird dog (30 total)
1 min/30 sec. scissor kick

Mobility:

Strength:
Back Squat
2-2-1-1-1
Rest 60 sec. to 90 sec. between reps.
Those with an immature squat, hip replacements, knee replacements will work to a heavy 2 rep squat in 3 reps.
Those with hip and knee replacements will not squat below 50 degrees.

WOD:

Row 500m
45yd Bear Crawl
15 Box Jumps/step down
30 yd Bear Crawl
10 Box Jumps/step down
15 yd Bear Crawl
5 Box Jumps/step down

Stretch

Stretch

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