WODS

Warm-up: It is there to accumulate some slow reps to help build skill, understand body mechanics and/or work on mobility of the joints. This should be done in addition to what it normally takes you to get loose.
Accessory/Gymnastics work:  A little extra of midline work and gymnastics practice. It is more beneficial and easier to improve outside of a timed workout.
Strength:  Back squat, front squat, pulls and pressing
Met-Con: Your traditional couplets, triplets, chippers, and so on. Its gets your heart up and feeling great after.
Active-Recovery: Slow movers. These are for keeping you active while still loosing up those legs, arms and midline. Keep you fresh for the rest of the week and killer Saturday WODS.

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