Warm Up

 General Warm up:
Jumping alt lunges x 10
Groiners 5 ea side
250m row
5 burpees
10 push up
10 ring row
30 dead hang
10 pit pulls


Then Specific warm up Athletes choice

PAW week

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

Can’t Decide?
5 RFT:
50ft Walking Front Rack DB Lunges (50/35)
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Shoulder to OH
3 Thrusters


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