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A. Warm-Up:
500m row
Dynamic stretching focusing on hip and shoulder mobility
3 x 15 overhead squats with the PVC pipe
15 overhead squats with the unloaded bar (45/35)
B. MWOD:
Pigeon Pose
C. WOD:
Accumulate 1 minute in L Sit, -then- 3 minutes push up plank, -then- 30 hollow body rocks
Snatch –
3-3-3
2-2-2
1-1-1
