November 18, 2016

IMG_7407.JPGWarm up
Foot drills
Walking hip flexor stretch
Walking hamstring stretch

Then 2 rounds
Jog
High knees
Butt kickers
Side shuffle
Karaoke

Then 2 rounds
10 swimmers
10 shoulder taps
10 PVC shoulder openers
10 shoulder taps

WOD

amrap
5 pull ups
5 hspu
300m
10 pull ups
10 hspu
500m
15 pull ups
15 hspu
800m
20 pull ups
20 hspu
1000m

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