Friday December 29, 2017

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(Practice / Gymnastics Focus)
WOD Review: 5-7 min

Then group warm up all together: Grad a BB and PVC before starting: Jog down and back, 10 push-ups, side shuffle down and back, 10 PVC pass through, skip down and back, 10 PVC thrusters, jog down and back, 10 BB thrusters

SOD

5 x 3^ Thrusters AND 3 x 10-15 GHD Sit-ups (16 min)

WOD

10 Rounds: (cap of 15 min)
10 Box Jumps (24/20)
10 Pull-Ups (Mod = Substitute or mix and match seated or banded pull-ups)