Warm Up
A- Roll hip flexor wad + calves/ 30 step up with a pop (15R/ 15L)
B- 1 mile run/2K row
-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m
Skill
Alternating strict slow TTB
WOD
5 rounds NFT
400m run
10 deliberate horizontal ring rows
10 alternating strict slow TTB
GoFit
Warm Up
A- Roll hip flexor wad + calves/ 30 step up with a pop (15R/ 15L)
B- 1 mile run/2K row
-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m
Skill
Movement standards
WOD
Tabata the following:
-Jump rope
-Ring rows
-Mountain climbers
-V ups
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