Warm up
Heavy Tic Tac Toe
Skill
Movement standards
WOD
7 minute AMRAP
40m shuttle run
10 push ups
20 squats
(W/20# vest M/45# vest)
GoFIt
Warm Up
Gymnastic
holds
600m run
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle
Skill
Wall squats
WOD
4x
30:30
-Shuttle run
-Sit ups
-Burpees
-Ring rows
-Air
squats
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