See you Sunday! Get your tickets!

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Don’t forget to pick up your tickets for the Regional Fundraiser on Sunday at 3pm!

$20, but kids 12 & under are free!

Dynamic movement prep

Group warm up

30 barbell rollouts

Skill

Pistol practice
5-7 minutes

Strength

Barbell row  superset
Press.
8-8-8-8-8

Leg swing
Frankenstein kicks

Hollow Rocks 50.
Then sprint warm ups

Wod

Run
100 meters x 5 sets. Rest as needed. Score splits.
then

Snatch emom
2 snatch pulls plus 1 snatch
Every minute on the minute for 10 minutes.  You may adjust weight between

Score total weight

MAD MOBI
Keg stretch
Roll calf
Pigeon
Press up
Shoulder bully

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