warmup:
250m run
90 ft bear crawl
60 ft lunge
partner med ball work
20 total wall balls
20 total oh throws
20 total rotational throws
x2
30 second plank
30 second handstand hold
30 second plank
5 two hand release and catch
5 rounds
go up in weight and/or height
WOD
7 russians
7 in & out
7 pullups
5 rounds
w 24
m 32
extra credit
4 minutes of tabata situps
6.06
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