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Wednesday May 11, 2016

Warm Up:
5 Cossack squat (each side)
2 Skin the cat or 5 skin the cat progressions
5 Single leg sqaut on box with foot as depth gauge
5 Elbows high and outside (PVC or Bar)
20 ft Knee hugs
10 Pistol roll
10 Ankle rotations (each side)
10 Medicine ball cleans

 

Wod:
2016 Regional Wod Event 4
4 Rounds:
- 28 pistols
- 15 power cleans (115/80)

Scaled:
4 Rounds
- 28 assisted pistols
- 15 power cleans (95/65)(75/55)(65/45)

then
RomWod as a class

Earlier Event: May 10
Tuesday May 10, 2016
Later Event: May 12
Thursday May 12, 2016