Ladies Night is here!

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LADIES!!!

See you tonight!

Women, Wod & Wine

dynamic movement prep 
Group warm up 
Skills 
Muscle up skills
Use a spotter
20 Hip to ring/bar pull ups
20 transitions
Strength
Oh squats
3-3-3-3.  2 second pause in the bottom.
Amrap in 6  minutes 
12 thrusters 95/65
12  toe 2 bar
Rest 2 minutes
Amrap in 6 minutes 
One barbell. Record weight and rounds
6 deadlifts
6 hang squat squat cleans
Mad mobi 
Hamstring up n over
Lat band stretch
Calf stretch
Pigeon
Press ups

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