Warm Up

Wall squat x 15 (hands reaching up) (move closer every 3)
Toy soldiers down
Quad stretch back
10 kip swings
10 RR w/ pauses top and bot

Muscle drill progression (coaches choice)

Specific warm up

WOD

PAW Week. Choose your own assessment/ Girl WOD/ Hero WOD

Can't decide?

4RDS FT

15 Double DB Ground to OH (50/35)
5 Bar Muscle ups (2:1 pull ups)

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