Saturday, April 24th, 2021

Coach led warm up 

Banded floor mobility 

Pre WOD speed

Emom for 8 min of:

Min 1: 100m sprint 

Min 2: 100m run w/ (45/35 plate)

*atl. W/plate and without 

WOD

12-9-6 reps for time of:

squat cleans (225/145)

Bar or ring Muscle-ups (mod: jumping, or pullup + dip)

Post time to Wodify and whiteboard