AMRAP Day

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dynamic movement prep
Group warm up
Double emom 14 minutes
Odd 5 strict pull ups (weighted if necessary
Even 5 strict dips (weighted if necessary

Wod
Max amrap
4 minutes wall ball

Rest

Max amrap
3 minutes on swings 1.5/1.0

Rest

Max  amrap
2 minutes rower (calories)

Rest

Max  amrap
1 minute burpees to a plate

Mad mobi
Knee on the wall
Press ups
Pigeon
Thoracic ext on the wall

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