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Friday

Warm Up:
2 rounds
Skip 50m
Skip Backwards 50m
Skip Sideways 50m

5 min MOB

Goat: 15 min
Choose a skill you can do 1 to 3 reps on the minute every minute for 15 minutes.

WOD: 12 min AMRAP
200m Run
20 Russian kb swings 24/16kg
10 GHD situps ( sub v-ups or sit ups)

back on the heels