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1. W-U (0-15’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 5’ 5 INCHWORMS 3/3 SUPINE TWISTS 5 SHUTTLE RUNS C. AMRAP 5’ 10 RUSSIAN KB SWINGS 20” ACTIVE HANG 20”/20” SIDE PLANK   2. WOD_EMOM 30’ (17-47’) 1) 20 RKBS @24/16 2) 40” ACTIVE HANG 3) 12 SHUTTLE…

1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 PRISONER SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 10 ALT REV LUNGES 5 WB 5 RING ROWS 5 BOX JUMPS 3 STRICT PULL-UPS   2. STRENGTH (16-30’)…

1. W-U (0-15’) A. STRETCHING 5’ – HIP ROTATIONS 90/90 – LAYING HAMS – COUCH STRETCH – TWISTED CROSS STRETCH B. AMRAP 5’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 1 LENGTH ABOVE THE FENCE 1 LENGTH UNDER THE FENCE C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 10 SIT-UPS   2. WOD_FT(18-48’) @TC:30’ 3…

1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – WORLD’S GREATEST – TWISTED CROSS STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 15” HOLD AT TOP OF RING DIP 30” PLANK C. AMRAP 5’ 10 PRONE SWIMMERS 10 DB FLOOR PRESSES 10 DB SHOULDER PRESSES   2. WOD_STRICT JT_TC:12’ (17-29’) NOTE YOUR…

1. W-U (0-14’) A. STRETCHING 4’ – WORLD’S GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 5 SKY REACHERS 10 ADDUCTOR ROCKS @/SIDE 10 BACK RACK ELBOW ROTATIONS C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 THRUSTERS @ADD WEIGHT   2. WOD_AMRAP 30’ (17-47’) 500/400M ROW 40 THRUSTERS @30/20 500/400M ROW 30…

1. W-U (0-12’) A. STRETCHING 4’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS C. AMRAP 4’ 1 LENGTH RUN @CORRIDOR 3 PSN @ADD WEIGHT   2. PVC SNATCH DRILL (14-16’) 5 BTN PP 5…

1. W-U (0-10’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 5’ 20 SHOULDER CIRCLES 10 PLANK HIP CIRCLES 20 ALT 90/90 HIP ROTATIONS   2. WOD_AMRAP 32’ (15-47’) @EASY PACE 10/10 SL RDL 10 BENT OVER BB ROWS 1-1 LENGTH LATERAL MONSTER WALK WITH BAND ABOVE KNEES 10…

1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 3 BEAR COMPLEXES @ADD WEIGHT 5 BF BURPEE 10 KIP SWINGS   THEN WARM-UP TO 80% OF 1RM FR…

1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 1 LENGTH ABOVE THE FENCE 1 LENGTH UNDER THE FENCE C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 10 BJ 10 WB @9/6   2. WOD_FT (18-48’) @TC:30’…

1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 15” RING DIP HOLD AT TOP 15” RING DIP HOLD AT BOTTOM C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT  …