friday after next

friday after next

Warm-up
5star body warm up
15 jumping jacks , 10 lunges 5 down dog up dogs

Warm-up
5 star lower stretch
3 rounds of 1 minute per movement:
prisoner squat
Achilles stretch
stripper stretch

Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

Gymnastics
hollow rocks (Max reps)
100 hollow rocks

Gymnastics
muscle up progression (Max reps)
muscle up progression post wod

3 rounds rings or bar :
3 kip swings
3 hips to bar
1 muscle ups

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