Warm-up

Mobility

Work on your Mobility
Examples:
-Banded stretches
-Foam roller
-Lacrosse ball
-Static stretching

Coaches Choice!
Stretch out for 10-15 minutes before going over the partner metcon

Metcon

Metcon (Time)

The Girls come to 557. (Partner WOD)
"Diane"
21-15-9
Deadlifts (225#/155#) *Scale as needed
HSPU
4 Rounds of "Cindy"
"Elizabeth"
21-15-9
Power Cleans (135#/95#)
Ring Dips
4 Rounds of "Cindy"
"Karen"
150 Wall Balls (20#/14#)

Scale as needed. "Cindy" 5 Pull ups,10 Push ups,15 Air Squats.

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