- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)Main WOD
- Pigeon stretch for 10 minutes. Alternate between each position every two minutes.
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Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
- After a long week this will help open up your hips. Keep your hips straight and don't rotate over onto your side.