Warm Up:
3 rounds of 10 shuttle lengths/1 wall walk
Mobility
OPEN GYM: Work on either kipping, muscle up transitions, or handstand push ups
WOD: ANNIE
50/40/30/20/10
DU & Sit Ups
Cash Out:
Tabata hollow rocks
SILVERS:
Same warm up plus squat therapy
STRENGTH: 6 x 4 Deadlifts
WOD: ANNIE
multiplier is 5 for skipping singles
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