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WoD for July 10th, 2015

Warm-up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

WoD: “GI Jane” For time:

Feel free to absolutely chalk the heck out of the floors tomorrow. It’s going to get messy.

100 Burpee pull-ups a) 75 b) 50 c) Burpee Ring Rows
Rx+: 100 Burpee C2B !!!!

Ideally, the pull-up/C2B bar is one foot above your reach. If you’re using a band, it’s OK, to break the burpees and pull-ups into chunks of 5 each before switching movements.

MOB: Roll Posterior and Lats

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