Monday November 27, 2017

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(Practice / OlyNastics)
Group 5 min warm-up (all together): Jog down and back, 10 air squats, Side shuffle down and back, 5 lateral lunges per leg, skip down and back, 5-10 yoga push-ups, jog down and back, 10 sit-ups

SOD

16 min to establish a heavy Bear Complex (Deadlift, Hang Clean, Front squat, S2OH, Back squat, S2OH)

WOD

Team "Angie" (Teams of 2, Mod with 3)
For time in this order: (Allocate reps as you’d like, but total number of reps must be equal at the end of the workout for both athletes.)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Example: Athlete 1 does more pull-ups and push-ups but fewer sit-ups and/or air squats so the total number of reps at the end of the workout is equal between all team members.