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WoD for December 12th, 2014

Warm up: Zombies
Butt Kickers
Side Shuffles
10 Bird Dogs
10 Scorpions

Technique: 15’ to work on Goats

WoD: 20’ EMOM

Odd Minutes: 5 HSPU Comp) 4” Deficit a) 4 HSPU b) 3 HSPU Scale appropriately
Even Minutes: 10 Burpees Comp) Bar Facing Burpee over bar (must leave/land with 2 feet) a) 7 Burpees b) 5 Burpees

MOB: Roll Posterior Chain / Lax Shoulders

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