8-9-13

Warmup

8 min
10m Bear Crawl
10 Air Squat

5 Push-up

Skill

L-sits

Hollow Rocks

Strength

L-Sit (8 min)
15-20 sec hold
rest remainder of minute

WOD

6-9-12-9-6
DB Snatch R+L=1
Pull-ups
rest as needed
2 minutes
OHS ME 75/45

Mobility

Lacrosse ball
Upper Back & Scapulae

 

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