Warm Up

 General Warm up:High knees down
butt kickers back
lunge with twist down
allegator walk back
Inch worms down
burpee braod jump back
cossack squat x 10
bowler squat x 10
ring row x 10
kip swing x 10"


Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?

 FT:

40 Bar Facing Burpees

12 Squat Snatch (95/65)

30 BFB

9 Squat Snatch (135/95)

20 BFB

6 Squat Snatch (165/115)


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