Warm up and WOD Workout

High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Spider-Man lunges

WOD
EMOM for 40:00
Min 1: 12/10 cal row
Min 2: 10/8 cal bike
Min 3: 5 power lifting reps (snatch or clean and jerk) @ 70-75% 1RM
Min 4: 10 wallballs 20/14

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Warm up and WOD Workout

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