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OCR/ Ninja

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

3 rounds:

:30 in bottom of squat

10 spiderman lunges

jog to pole

2: Stretches (No Measure)

Skill

3: Metcon (No Measure)

20:00 to work on

Kipping, spear throw, rope climbs

Conditioning

4: Metcon (Time)

4 rounds:

1 rope climb

15 ball slams

20 plyo squats

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