Thursday 9/14

DROM
general mobility

WARM UP 
3 x's thru 
30 sec air sq
30 sec Jump rope
15 sec push ups
15 sec rest

SKILL/DRILL
Pistol and scales

WOD
every 3 min for 21 min
12 cal row
12-burpee over rower
10- pistols(5R/5L)
Sub 12 cal A/B burpee over paralette 

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
7rds
15-DKB bent row (53-35)
10-DKB push ups
10-DKB front squat