WARM-UP:


Passthroughs                                

Shoulder Rotations                             

Leg Swings                                     

Bear Crawls                                 

Duck Walks


 
WOD: 

 

Team WOD

800m Run, (400m each).

200 Double unders

150 HR Push ups

100 KBS, 70/53

50 Pull ups

One athlete works while the other rest.  If you don’t have a teammate split the reps in half.

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