Warm up:
Up and back:
Inch worms, side shuffle, karaoka, burpee broad jumps, etc.
Skill:
Pull ups
MetCon:
15min Rotating EMOM:
1: 6 thrusters (at tempo - one coach count out reps so they don't speed through)
2: 6 pull-ups
3: 6 burpees over bar
Post WOD core:
3x10 hollow rocks (last time we did these most kids had to modify by keeping there hands by their hips)
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