Warm up
2 minutes of double unders
Dynamic walk
Inchworm
Lateral lunges
GHD sit ups
GHD back ext
Skill
Pull up standards and variations
WOD
“Nicole”
20 minute AMRAP
400m run
Max effort pull ups
CFE
Warm up
2 minutes of double unders
Dynamic walk
Inchworm
Lateral lunges
GHD sit ups
GHD back ext
Skill
Pull up standards and variations
WOD
“Nicole”
20 minute AMRAP
400m run
Max effort pull ups
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