Warm up: 10 jumping jacks => 5 vertical jumps => 5 broad jumps => speed ladder => 3 burpees => 25-meter high-knee skip => 25-meter high knees
Skill: hang power cleans- dip, shrug, drop, stand- PVC or body bar only
WOD:
7min AMRAP
7 tuck jumps
7 thrusters, unloaded-8# dumbbells
7 pull-ups
GAME!!
Skill: hang power cleans- dip, shrug, drop, stand- PVC or body bar only
WOD:
7min AMRAP
7 tuck jumps
7 thrusters, unloaded-8# dumbbells
7 pull-ups
GAME!!
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