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Warm Up

EMOTM 10 Mins
1-5 Strict Pull Ups

 SKILL

Wall ball 2 for 1

WOD

10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings (2/1.5)
Wall Ball 2 for 1’s

 After Bash

Gymnastic Skills and Drills

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(Scaling options will be available from your coach in class)

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Endurance

Warm Up:
Fish Game/Hip mobility

Skill:
Rowing

WOD:
3 Rounds for time:
500m Row
50 Air Squats
50 Double Unders

After Bash: Midline Work!

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Travel WOD

3 Rounds for time:
500m Row
50 Air Squats
50 Double Unders