Warm Up:
3 rounds
burpee box jumps one length
walking lunges way back
5 Push Ups
Mobility:
MWOD test
then 2 mins hip capsule distraction
2 mins overhead distraction
Then retest
SKILL: 5 x 3 Bridge ups
WOD:
5 Rounds
5 Sit up to pike
5 Burpees
5 Alternating pistols (total)
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