WARM-UP

 
WOD: 

"Sweet 30"                                    
EMOM 30min                                        
5 Ground To Overhead 45/25                                    
5 Burpees                                            
5 Butterfly Sit Ups                      

*complete those 3 movements within a 60sec window. Try to finish the movement as fast and efficient as possible. If you feel that you can't complete the round, stop and recover then proceed to the next minute. The goal is to be efficient on the movements during fatigue state and try not to break it.                                                        

2. ROM WOD                                
*every 30sec per movement with a 10sec transition

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