8-27-12

Mobility:

Warm-up:
3x
200m run
reverse burpees/rolling pistols
push-up (floor/parelletes/rings)
pull-up (strict/tarzan/chin)

Endurance:
5x
30:30
25m shuttle run

WOD:
3x rest 90secs inbetween
amrap 3 mins
10 air squats
7 Pushpress
4 burpees

Quick & Smooth

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