Warm Up:
Dynamics
Burgener
Skill Transfers
Hip & Shoulder mob
Strength: 10 MIN EMOTM 3 reps of either Squat Clean(75% for int/adv)/dumbbell clean/medball clean (beg)
WOD:
"HELENITA"
10 MIN EMOTM
Run 100m
5 KB Swings
3 Strict Pull Ups
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