Tuesday April 25th, 2017
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Category: WOD

Tuesday April 25th, 2017

Warm up-

2 Rounds

25 Ft Spiderman

25 Ft Toy Soldier

25 Ft Lateral Lunge

5 Kip Swings + 1 Pull up

:30 Hands on Box Shoulder Stretch

Then:

Burgner Warm up (Coach Led)

Skill-

3 Rounds

3 Pull ups or Chest to bar pull ups

3 OHS (Increase Loads each Round)

3 Burpees over bar

WOD-

15 Min Cap

6-9-12-9-6

Chest to Bar Pull ups

OHS 155/105

Burpees over the Bar

*135/95, 115/75, 95/65

Post WOD-

8 Min EMOM

ODD- :30 HS Hold

Even- :20 Hollow Hold

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