22114(Time)
Start up Coaches choice
W.O.D
Tabata= 8rds of 20 sec of work followed by 10 sec rest Cycle through the following movements:
Kettlebell swings 53/35
Sit ups
Med ball clean 20/14
Hrpu
Score=total reps
Skill
5×5 strict pull ups No Kipping or momentum. If using band use the least amount of help possible.
Finisher
2 rds
10 band pull a parts
20 sec para arm stretch per side 30 sec Samson stretch per side
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