A. Skill Work:
3×10 of each –
Hollow & arch tight swings on the bar
GHD back extensions
Hollow rocks (if can’t rock, hold for 20secs)
Arch rocks
B. MWOD:
Banded Overhead Stretch
C. WOD:
12min AMRAP –
15 Deadlifts (135/95)
12 Sit-Ups
9 Pull-Ups
D. Post-WOD Recovery:
Banded Overhead Stretch
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