Wednesday- 13 to
20 (Speed/ Skill/ Skill)
Warm up
Agility complex
800m run
2 rounds of:
5m - 10m - 15m
-Forward/
backward
-Shuffle
-Carioca
-Sprinting
-*10m broad
jumps*
Skill
MB cleans/ Hollow
body strict pull ups
Partner WOD
20 minute ping
pong
7 strict pull ups
(focus on hollow body)
7 MB cleans
100m sprint
100m sprint
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