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Warm-up
Warm-up
coach led
Warm-up
wod prep: medball clean progression
Metcon
Metcon (Time)
30 medball cleans (20/14)
30 t2b
20 medball cleans
20 t2b
10 medball cleans
10 t2b
800m run
30 t2b
20 medball cleans
20 t2b
10 medball cleans
10 t2b
800m run
After Party
Metcon (2 Rounds for reps)
tabata double unders
tabata hollow body
tabata hollow body
Optional Additional Conditioning
Farmer’s Carry (3×100′)
Metcon (AMRAP – Reps)
Banded Pull-Apart
work up to 50 reps
Mobility and Recovery