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$55
$55
$25 (MEN’S SIZE’S ONLY)
$25
WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges 
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL / LIFT:
Warm up WOD Movements
WOD:
100 Synchronized Bar Facing Burpees
100 Front Squats (95/65) (75/55) (65/45)
75 Synchronized Bar Facing Burpees
75 Front Squat (135/95) (105/65) (75/55)
50 Synchronized Bar Facing Burpees
50 Front Squats (185/125) (135/95) (95/65)
25 Synchronized Bar Facing Burpees
25 Front Squats (225/155) (185/125) (115/75)
*From the ground.
**One person working at a time.
FIT
SKILL / LIFT:
Warm up WOD Movements
WOD:
800 M. Team Run
100 Burpees
100 Wall Ball (25/16) (20/14)
75 Burpees
75 Wall Ball
50 Burpees
50 Wall Ball
25 Burpees
25 Wall Ball
800 M. Team Run
*One person working at a time.
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