Mobility: Banded
Shoulders and Ankles/Lacrosse Ball Shoulder Blades
Warm Up: Run 400 m as
a group
Then 15-12-9 @45/24
Good Mornings
Push Press from
behind the neck
WOD: 5 rnds for
time
10 Push Press/Jerk
from behind neck
100 m sprint
10 ring dips
Cash Out: 3 rnds
15 GHD Sit ups
15 GHD Back Extensions
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