011713

Warm-up
7-way shoulder,
Inchworm+push-up x6-8,
Bretzel x6-8/side,
Pigeon to cossack x6-8/side,
Flat back wall flexion x6-8,
Knee grab + lunge step + push knee away x6-8/side,
Forearm wall slides x6-8
Gymnastics
Levers/Beat swing
WOD
4 Rounds:
5 touch and go power snatch @moderate wt.
10 HSPU,
15 Pull-ups,
Rest 3 min

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