Warm Up:
Shogun Mile
(4 laps on the track and back to the pad)
PVC shoulder warm ups
Strength:
Split Jerk w/ PVC or empy bar 10 minutes of practice
Metcon:
Partner WOD
6k Row
400 Double-unders (600 singles)
200 Wall Ball Shots, 20/14 lb, 10/9ft ft target
100 GHD Sit-ups (ab-mat sit ups)
50 HSPU, strict
50 Pull-ups, chest-to-bar
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