Friday

5:30 class after their recovery!!!
Arm/Leg Swings
2 x 10 of:
Shoulder Dislocates
OHS
Box Dips
Then: 500m row

MOD (15:00)
Hang Snatch
Sets of 3

WOD
2:00 ME Burpees (jump onto 45/25# plate, no clap)
-then (no break)-
8:00 AMRAP of:
16 Lateral Jumps (over plate)
12 OH Walking Lunges 45/25# (1=1)
8 Pushups (hand release)
-then (no break)-
2:00 ME Burpees

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