Skill/Strength:
5 min EMOM
6 Strict Pullups with pause at the top of each rep
-Use proper band assistance, if needed
Metcon:
14 min AMRAP
15 Kettlebell Swings (53/35lbs)
60 sec. Front Plank
100 ft. Bear Crawl (50ft down and back)
Mobility:
KB smash forearms 2 min each side
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Mike Cegelski
Team WOD w/Jake - We killed Cody
30 minute EMOM w/Jake & Brandon- Bench Press/Ski/HSW/Echo Bike/BMU. Ice Bowl Complex Practice.
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