Time Trials & Wod

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dynamic movement prep

Group warm up

50 heavy Russians

Skill muscle ups
If you have muscle ups
Max reps in 2 minutes

Rest

Time Trials
Row 500 meters TT

Rest

Row 1 k. TT

Then

3 rounds for time of:
3 Cleans.
25 wall ball 20/14

Pick your own weight.
Score time

MaD mobi
Hamstring up n over
Pigeon
Press ups
Corner stretch

 

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