Strength Training

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Dynamic warm up 
Group warm up
3 rounds for quality 
10 tgu
10 KB snatch
10 KB clean and jerks
Skill
rope climbs and variations
For those who can
5 ascents for time
Wod 
Run 200
20 pull ups
20 wall ball 20/14
4 rounds for time
Mad mobi 
Roll calves w bb
Press ups
Pigeon
Hamstring up n over

 

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