Warm up
Tornado Tag
400m run
Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.
Skill
OH walking lunges
Partner WOD
25 minute ping pong
2x 25m reverse sled drag
2x 25m forward sled drag
2x 10m OH walking lunges w/24# m/45#
GoFit
Warm up
800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
But kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR x 15
Skill
Squat jumps
WOD
7x
20:40
-Air bike
-Squat jumps
-Rowing
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