Warm Up

Down and back
Close the gate
open the gate
cherry pickers (skips for max hight)
lateral lunges
Bear crawl
duck walk

burgner + (foot speed)

MOB

Coach's Choice


Strength/Skill


OLY - Power clean
build heavy in 20 min

WOD


3Rds FT:

12 STOH (135/95)

Short lap (400m)

16min Time cap

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