Warm Up:
2 Rounds: 400 m run 10 Toe Touches 30 Sec Pigeon Hold each leg Skill: 5 min DU practice WOD: EMOM - Even: 50 m shuttle sprint Odd: 10 DB Thrusters - every round increases by 2 **EMOM is finished when you can not complete all thrusters in 1 minute** **20 minute time cap** Post WOD: Mobility! Must stretch hams and quads before leaving! Some ankle rotation and stretching would be good also. :-)
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November 2017
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