Post Christmas wod

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dynamic movement prep
Group warm up

Skill.
3 rounds for quality
30 second Handstand holds

10 alternating Turkish get ups

Reinforce good positions   

Clean lift off (3 seconds)
Clean pull
Clean
1 rep at each position.
3-3-3-3   65-75%

Wod
Nancy with thrusters
5 rounds for time
400 meter run
15 thrusters 95/65

Mad mobi.
Hamstring up n over.
Pigeon.
Corner stretch
Lat stretch band
Bully
Press ups.

 

 

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