Friday
Q1 Warm Up
FMS Make Up
FMS Make Up
Dynamic Flexibility
Strengthen & Lengthen
Band Stretch Lat/ Pec / Delt
Q2 Skill & Technique Girl
Animal Flow
Q3 Strength & Power
A1 Band Bench (L) 4 x 20s
A2 DB Row (H) 4 x 5
Q4 MetCon Challenge
"Last Call " Last rd of the named Girl WOD
Annie 10
Fran 9
Elizabeth 9
Diane 9
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