wod 7/11

Accumulate 1:30 min deadhang during the warm up/skill
Skill
2 rounds of
10 scapula push ups
10 banded pull apart
10 lunges
10 cat cow
10 Overheadsquat with stick
Then
Take 10 min to work on overheadsquat/frontsquat walking lunges

Metcon
CrossFit Open 16.1
AMRAP 20 min
7,5m overhead walking lunge
8 burpees
7,5m overhead walking lunge
8 chest-to-bar pull-ups
Men 43kg
Women 29kg

Scaled
AMRAP 20 min
7,5m front rack walking lunge
8 burpees
7,5m front rack walking lunge
8 jumping chin-over-bar pull-ups
Men 20kg
Women 15kg

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