Basic Warm up
2x net climbs
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS
Skill
Body positioning on CTB pull ups
WOD
Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap
GoFit
Basic Warm up
2x net climbs
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS
Skill
Movement standards
WOD
5x
20:40
-Jump rope
-Pull ups
-Battle ropes
-Squat jumps
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