Wednesday March 21, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec bike or row, 20 sec plate T,V,W, 20 sec bent over plate back flies, 30 sec PVC pass thru, 20 sec hanging shrugs, band standing skin the cat stretch, 20 sec push-ups

SOD

5^ x 3-5 of Pull-ups AND Ring Dips (Mod with box dips)

WOD

20 min AMRAP:
10 Bar Facing Burpees
200m Run
10 Thrusters (95/65)
200m Run
10 Cal bike