Warm Up

 General Warm up: Banded air squat x 10 w/ 10sec hold x 2
Monster walk down/ backwards back
banded pull aparts x 10
banded tiger walk 20 (10 ea side)
banded thrusters 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?
16 min AMRAP:
21 Wall Balls (20/14) (10' for everyone)
50 DUs
3 Ring MU (SC = 2:1 RR and RD)


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