4-day gym schedule is as follows:
Friday open gym 0900-1100
Saturday normal class at 1000
Sunday: no class
Monday: open gym 0900-1100
WARMUP
Drink coffee
Run 400
Butt kicks
High knees
10 kip swings
10 air squats
Around the worlds
Pass throughs
10 PVC OHS
Shoulder mobility
WOD
5 Rounds of:
12 Overhead Squats (95/65)
12 Pull-ups
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