Warm up:
Warmy+
Tabata, 3rds of;
Handstand hold
Squats
KB swings
Bear crawl
Xfit WOD:
250 KB swings
** every 3rd minute plate push down, partner pushes back. (45×2). Begin WOD with plate push.
Pull up work
3×12
Accumulate 5 minutes in bottom position while holding KB.
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