Mobility drills, followed by walking on heels, walking on toes. Jogging with knees high, jogging kicking the butt. Side shuffle, skip forward, skip back. Five inchworms.
Deadlift:
* 5 x 45#
* 5 x 115#
* 5 x 125#
* 5 x 130#
* 5 x 120#
Press:
* 5 x 45#
* 5 x 60#
* [...]

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Buy In: Mobility drills and burgener warmup.
Deadlift:
* 45# x 5
* 95# x 5
* 115# x 5
* 125# x 5
* 115# x 5
Press:
* 45# x 5
* 55# x 5
* 50# x 5
Power Clean:
* 33# x 3
* 45# x 3
* 65# x 3
* 85# [...]

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Mobility work and the “Coach Boz OHS” warm up.
Buy In: Overhead Squat
* 3 x 33#
* 3 x 45#
* 3 x 45#
Deadlift:
* 5 x 45#
* 5 x 95#
* 5 x 130#
* 5 x 120#
Press:
* 5 x 45#
* 5 x 60#
* 5 x 55#
Cash Out: Row 500m, [...]

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Started with mobility drills and dislocates, etc.
Buy In: 20 squats + 20 push ups + 20 sit ups
Deadlift:
* 45# x 5
* 95# x 5
* 115# x 5
* 125# x 5
* 115# x 5
Press:
* 45# x 5
* 55# x 5
* 50# x 5
Cash Out: Suitcase Deadlifts
* 45# [...]

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Buy-in: Jump rope, 5m
WOD: 5 rounds for time doing 30 squats + 20 KB swings (25#) + 10 ring-rows
Time: 20m38s
Took Jasmin with me to the gym. Weak sauce. She didn’t last a minute jumping rope. What kind of 13-year-old girl can’t jump rope for a minute? She did one round of the WOD and quit, [...]

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