“Arm Pump”

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Part of the hour you spend with us includes Dynamic Warmup. This is inch warms. This helps you stretch our hamstrings and warm up at the same time.

Dynamic warm up 
Group warm up
50 kip swings for quality/practice
Skill 
Handstand holds
4x 1 min
Handstand walks with a spotter
Sprinter drills 
Then
Wod
For time.  
“Arm pump”
Run 800
3 rounds of
15 ring dips
15 burpees
15 toe 2 bar
Run 800
Mad mobi 
calf stretch on wall
Shoulder bully
Press ups

 

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