Getting Stronger

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Dynamic warm up 
Group warm up
50 n 50 ghd.
Skill 
Warm up emom for 10 minutes
Min 1 -30 seconds Handstand walk/hold
Min 2 -30 seconds alternating KB snatch
Shoulder bully
Wod 
4 rounds for splits
15 thrusters 105/75
300 meter row
Rest as needed between rounds
MaD Mobi 
Press ups
Pigeon
Hamstring up n over
Calf stretch.

 

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