9AM – LIFTING CLUB

10AM – TEAM WOD

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An exceptional day of competition at the California Regional for Jessica Goeser and TEAM PRECISION! They are representing proudly sitting in 15th and 11th place respectively. Two more days to go! They are pumped and excited to represent the wall of blue!!

WARM UP:

500m Row

Then:

3 rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Then:

10 pass throughs

10 OHS

10 Good Mornings

Then:

Stretch – Band work

Shoulders and hip mobility

SKILL:

10 Min. of Rope Climb Technique Work

WOD:

Teams of 4:

400 M. Relay (Each)

Then:

4 rounds:

8 Rope Climbs

50 Box Jumps (24/20) (20/12)

75 Wall Ball (20/14) (16/10) (14/6)

100 Burpees

Then:

400m Team Run (All)

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