Thursday’s Sessions

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Johnna finishing the Gimme Gimme AD combo.

WU
Yoga Flow

WOD
Skill/ Strength Development -18 mins for Quality
2-3 Heavy Turkish Get Ups on 1 side (3 if your feeling solid)

2 Rope Climbs
Repeat

then

Teams of 3-4 – Interval
Gimme Gimme down & back
10/6 Cals AD

*Teams had to accumulate between 200-300 Cals based on ability.

Supplemental
Relax

Notes: Great progression on the rope climbs by Harish, Justin and Keely. Remember these skill development days require a bit of self motivation. The goal is to have you progress to the next level through practice. If the elements are not challenging…your coasting and likely nothing is changing. There is no excuse not to have these elements be hard cause this is not for time. Got the Spanish wrap dialed…try the Russian…got that… try no feet….no problem….try a straddle rope climb..

6:45PM Grinder

WU
Dynamic
4 x 30/30 Squat/ Squat Hold

WOD
Desending ladder weighted lunges 20-10

30 Seconds for Cals AD
1 min Rest

then

5 Rounds
8 Goblet Squats
2 length Sled drag@BW
200 M Row

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