Warm up
-Review the
whistle system
-one freeze
-two take a knee
-three bring it in to the coach
-several clear the floor
-Review
-burpee
-air squat
EOTD
-forward roll
-press
Practice
-Pick a card
-red/ forward roll
-black/ press
WOD
-7 minute AMRAP
-3 forward rolls
-10m run
-5 presses
Game
-knots
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