MWOD: Overhead band shoulder traction X2mins/side , Shoulder capsule MOB 2mins/side, Hip flexion/extension X 2mins/side
Skill: Mwod method "paper clipping"
Lift: Clean and Jerk 15mins to work up to a max triple (3,3,3,3,3)
WOD: 5RFT
Lap of building
Barbell Front squat (65/95) X5
Lying leg raise X10
Dubs X15
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