8.7.15

2

Warm up:

coaches choice

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Skill:

Around the world

(hanging on bar with both hands bring both feet together then all the way around in a big circle “the world”)

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WOD:

Chipper

50 cal bike (white for ladies and black for guys)

40 air squats

30 AMSU

20 OHS 125/85

10 burpees

(once you go down go back up)

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Cool down:

200 m walk

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Extra Credit:

50 Russian Twists with wall ball 20/14