Wednesday

Kiwi @ Magnolia Swamp

Warm-up

10 Mins Turkish Get-ups

WOD

On the minute for 10 minutes:  5 Press  *with BB, KB, or Sandbags 50% of 1rm-ish

then

10 Rounds for time:
100 m sprint to the second telephone pole
 5 Burpee over the box jumps
 5  Burpee-Pullups

Foundations WOD

Amrap Vet
100 m sprint/run/jog  to the second telephone pole
 5 Burpee  Box Jumps
 5  Burpee to Jumping Pullups

Cooldown

6 Minute Volume training on a weakness
(appropriate reps for the skill per minute)

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