Wednesday
Q1 Warm Up
Heavy Rope
Ladder Drills
Dynamic Flexibility
Strengthen & Lengthen
Q2 Skill & Technique Tier 1
EMOM 8 min
60 yd Shuttle 10
OH Squat 15
Q3 Strength & Power 3 Rds
A1 Split Snatch 2 x 5e
A2 Wall Ball 2 x 10
Q4 MetCon Challenge Hero
First Rd TKO First Rd
Annie 50
Fran 21
Elizabeth 21
Diane 21
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