Weekly Warm-up: Skipping 3 mins

2 Rounds: 3-6 Cast Wall Walks 3-6 Skin the Cats 10 Shoulder Pass Throughs 10 Overhead Squats [4012]

Part 1: Gymnastics Jam A. Hand Stand Progression B. Single Leg Box Squats C. L-sit Holds

Part 2: Sand Bag Slugging!

  • 10 x 50m Sand Bag Runs - rest  30sec between efforts.

*If in teams - Relay runs

Part 3 - Forced Mobility Wod (because we love you!)

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