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Russian KB Swings

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Dynamic warm up
Group warm up
Plank pose 5 minutes
Skill
Handstand and handstand walk practice
5 minutes
Sprinter drills
High knees
Butt kicks
Wod
4 rounds for time
Lunge 100 meters
20 burpees
MaD MOBI
Press ups
Shoulder stretch on the wall
Pigeon
Hamstring

 

300 Club

Dynamic warm up 
Group warm up 
50 Heavy Russians
Pistol practice.
5-7 minutes
Strength 
Thrusters
3-3-3
1-1-1
Wod
Amrap for 15 minutes
10 clean and jerk  135/95
10 wallball
MaD MOBI 
Press ups
Pigeon
Shoulder bully
Chin tucks