Warm up
A- Mash- T-spine + hips
Activate- 2x 5 v-ups + 5m toy soldiers
B- The CrossFit Warm Up
3 rounds of 15 reps of:
Samson Stretch (15-30 seconds)
OHS
Sit-ups
Back-extensions
Pull-ups
Dips
Skill
Stone G2S
Partner WOD
12 minute ping pong
8 TTB
4 stone G2S
4 burpees to cross bar
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