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Warm Up

Coaches Choice

 SKILL

Kettlebell Snatch

WOD

21-15- 9 of:

Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull Ups

After Bash

Shoulder Mobility

Mobility WOD

Pingback: Shoulder Warmup 1 | GorillaFitness

Endurance

Warm up:

2 rounds: 10 good mornings (PVC), 10 RDLs (PVC), hip floss 30 sec/leg

Strength: 12 min to build to heavy 2 rep DL REST 5 Min

WOD: 4 x 400m run (1:1 work to rest) – FOR TIME

After bash:  5 minutes rolling hamstrings with softball on box, 5 min rolling feet w/lax ball

Travel

21-15-9

Left Arm Dumbbell Snatch, 55lbs Right Arm Dumbbell Snatch, 55lbs Pull Ups

Recover

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