Junk yard dog

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12pm ladies working on their mobi!

Dynamic movement prep

Group warm up

Junk yard dog warm up

Emom for 7 minutes
Snatch pull + snatch
1+1.   Adjust By feel.

Wod
5 rounds for time of:
20 wall-ball shots, 20/14
10 deadlifts 225/155

Mad mobi
Knee on the wall
Roll calf on bb
Hamstring up n over
Press ups.

 

 

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