Warm up:
Athletes pick a playing card, and do a movement and reps based
on the cards number and suite. Warm up ends when all cards are gone.
Skill:
Skill:
Deadlift
WOD:
1 minute each station, 1 minute rest,, 45 seconds each station, 1 minute rest, 30 seconds each station
Ring rows, box jump, deadlift, slam ball, row
Skill work:
WOD:
1 minute each station, 1 minute rest,, 45 seconds each station, 1 minute rest, 30 seconds each station
Ring rows, box jump, deadlift, slam ball, row
Skill work:
Cage climb, tumbling, Turkish get up
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