SKILL:
Pull up practice
Begginer: Holds above the bar / Ring Rows 3×5
Intermediate: Strict / Negatives 3×5
Advanced: Kipping or Butterfly 5×5
WOD:
21-15-9
Deadlifts (225/185)
Lateral Burpees over the bar
AP: 100 Flutter Kicks
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BootCamp 5:30PM
Skill- around the worlds
6-10 around the worlds
WOD
AMRAP in 15 minutes
5 kettlebell swings*
7 slam balls (25/15#)
9 leg raises
*add one rep to kettlebell swings each round
QOD: What’s your favorite tv show?