WARM-UP:

200m run                    

Passthroughs                                

Leg Swings                                     

Bear Crawls 

 

WOD: 

1. Skills
OTMx20
Odd:  3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.
Even:  3 Muscle ups/Bar MU/C2B


2.  Metcon
21-15-9
Deadlifts, 205/135
OHS, 95/75

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