They are always watching!

crop

Dynamic warm up

Group warm up

Skill
Muscle up transitions/muscle ups

Strength
Snatch pulls.
As slow as possible floor to knee then accelerate up the thigh and explode at the hip
3-3-3-3-3

Wod
5 rounds for time of
400 meter run
18 toe 2 bar

Mad mobi
calf stretch
lat band stretch
Frog legs
Press ups

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