SKILLS AND BENCHMARKS (August 3rd)

Warm-up: Group Dynamic

• Banded Shoulder Rotations – 10 Reps per side
• PVC Pass Through – 10 SLOW Reps 

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Skill Work: Toes to Bar

20-25 Minutes of dedicated TTB practice 

• Kip Swings
• Hollow / Superman Holds 

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Skill/Wod Prep: EMOM x 6 Minutes (3 Rounds) 

• Odd Minutes (1,3,5): 5 Toes to Bar 
• Even Minutes (2,4,6): 5 Wall Balls 

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Benchmark WOD: “Karen”

For Time 

• 150 Wall Balls (20/14) 

*Plan out a strategy for yourself and try to stick to it