Thursday November 30, 2017

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(Practice / Gymnastics Focus)
Group 5 min warm-up (all together): 200m run together, 30 sec of wall squats, 10 butterfly sit-ups, 20 sec of WB

WOD

Annie meets Karen... For Time:
25 WB (20/14) (10/10)
50 Abmat Sit-ups
50 Dubs
25 Wall Balls (20/14) (10/10)
40 AbMat Sit-ups
40 Dubs
25 Wall Balls (20/14) (10/10)
30 AbMat Sit-ups
30 Double Unders
25 Wall Balls (20/14) (10/10)
20 AbMat Sit-ups
20 Double Unders
25 Wall Balls (20/14) (10/10)
10 AbMat Sit-ups
10 Double Unders
25 Wall Balls (20/14) (10/10)

If Time Permits (ITP): 1-3 sets of:
10-15 GHD Hip Extensions
10-15 Elbow Plank Scapular Push-ups
10-15 Bicep Curls