OCR/Ninja

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

2 rounds:
bear crawl
10 pushups (fingertips)
10 airsquats
wrist rollups

2: Stretches (No Measure)

wrists
samson

Strength/Skill

3: Metcon (No Measure)

4 sets:
1a. 8 rope chinups (alternate grip each set)
1b. 1 traverse wall pass (try to work fingertips)

Conditioning

4: Metcon (Time)

3 rounds:
200m farmer carry
25m prowler push (heavy)
Seated sled pull (heavy)

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