Warm up
A- Mash- Mash lats & calves
Activate- 2x 5 ultra wide underhand pull ups + 30 singles
B- Basic Warm Up
2x net climbs
15 planche push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS
Skill
CTB pull up position
WOD
Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap
GoFit
Warm up
A- Mash- Mash lats & calves
Activate- 2x 5 ultra wide underhand pull ups + 30 singles
B- Basic Warm Up
2x net climbs
15 planche push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS
Skill
Movement standards
WOD
7x
30:30
-Jump rope
-Pull ups
-Flutter kicks
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