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21st February 2019

WOD WOD, February 22, 2019

Skills and Drills
Today we mix it up crew. Spending the firt chunk of the session working on some skills that elude many of us. The intenisty will be low so we can get some good practice in on these skills.

Those doing the open, feel free to come in for this as some movement play like this will keep the body feeling good due to it not being as demanding… skip the WOD perhaps..

Enjoy!

Warm-up
Low key general movement

Skill
20 Minute open cap

-Rope Climbs / Muscle Ups ( if already have )
-Handstand Holds / Walks
-Double Unders / Tripple Unders

Spend equal amounts of times working on 1 of the 3 skills
If you have 1 real GOAT – train it
This is for development not to be thrashed

COOL DOWN
Roll it out
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes

16 x DB Goblet Squat 22.5/15kg
14 x DB Snatch 22.5 / 15kg
12 x Box Jump 24/20"
10 x Kipping Pull Ups
200m x Run

*Use same DB for squat and snatch

OPTIONS :

DB : Reduce load / KB
BJ : Step Ups
PU : Ring Row

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