30 Regular jumping jack
30 Clapping jumping jacks
400M Run
2 Rounds
10 Arm rotations
10 Sit-ups
10 Hand release push-ups
10 Air squats
10 Strict shoulder press (45/35 lbs)
10 Jumping squats (20 total)
Learn/Review:
Skin the cat
"L" Holds
Pull-up variations
Medicine ball clean
WOD:
A: 15 minutes to work to a 3 rep max weighted pull-up. Work on Skin the cat and "L" holds between sets.
B: 15 Minute AMRAP
1 Wall Walk
Bear crawl length of the gym
12 Medicine ball cleans
Technique Videos
Video of skin the cat, some pull-up variations, medicine ball clean, wall climbs, and the bear crawl.
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