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Warm-up Drills
I. Coaches Choice
II. Dot Drill (for time)
III. Mobility

Notes: Each athlete needs 1 x Dot Drill trial recorded.

Complete 7 Rounds of the following, each against a 2:00 Running Clock:
2 x Muscle-ups
3 x Handstand Push-ups
15 x Jump Squats (65/45lbs)

Notes: Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete’s score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial. Scale load/movements as necessary.

Skill Development
Mobility/Preventative Maintenance for recovery… Lt. Hoostie is at fault for today’s WOD, after yesterday’s Frenzy it almost seems like there would be an apology.

Samy Daghir

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