6:00am, 6:00pm

10:00 skill work

-banded/kipping/strict/chest to bar/weighted pullups

– L sits parallettes/L-hang from rig

WOD:

1:00 slam ball cleans

1:00 40yd bear crawl

1:00 100m sprint

1:00 :30 plank hold

5 rounds; 20:00 clock

* score= total # of ball slams for all 5 rounds.

*time remaining from bear crawl, sprint and plank hold is a rest.

15:00 mobility

 

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