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5.2.19 Thursday


Happy Birthday Coach Sheila !!! We love you !!!

Tune in tomorrow for her workout duly named: "Momma Bear"

Mob: Fill Out Habit Tracker =)

SB Feet/Calves x2m +Ankle Walks x50y ea (Mac or PC?)

Dynamic W/U x7m

Skill: Skill: HSW Skill

3 rounds:

Hollow body wall/pike walks x 3

HBR x30s

KB Arm Bar x30s ea side

3 rounds:

Every :90 s Max distance HS walk or 30-60s Wall Facing Holds

In as few sets as possible (5m CAP)

100 ring pushups (Everytime you break x5 breaths deep squat breathing)

WOD: “Ghost”

5 Rounds

Min 1: Max Cals Row

Min 2: Max DU

Min 3: Max Burpees

Min 4: Rest

(Score is total reps each round added together)

Post Stretch: 2 rounds

1m ea Piriformis Stretch

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