Get an Annie Package some skills in Gymnastic, Oly, and a wod. We got it all!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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TODAY

Dynamic Warm up
lunge stretch
hand walks(inch works)
Frankenstein kicks
press ups
arm circles

 

Group
6 count burpees x 5 (regular in round 2)
10 each of
jacks
high knees
butt kicks
squats (30 sec hold round 1)
push ups (hand release round 2)

 

Gymnastic Skill

You may use band mups or from the knee or from a box.

20 muscle up transitions for quality

 

OLY

 

3 pos snatch (hang, mid thigh, below the knee)

3-3-3-3-3

 

WOD

10 unbroken snatch

10 unbroken box jumps

rest 3 min

5 rounds.  you may increase wt as needed score weight/box/rounds

 

MAD MOBI

Calf stretch/roll on bar

keg stretch

pigeon

press up

 

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