7.17.2025 HAIR ON FIRE

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WARM UP
Jog 200
2 Rds
10 Slamball
10 OHS with PVC
10 Arch Hollow Swings
Dynamic Stretch

STRENGTH
Overhead Squat
10 on Slant Board
8@50%, 6%60%, 4@65%, 3@70%, 2@75%

WOD
3 Rounds of
4 min. AMRAP
10 Wallball 20/14
30 Double Unders
5 Power Snatch 115/75
Rest 1 min.

Start rounds 2 and 3 where you left off on the previous round.

ICING
Deadhang
Pull Up Progressions 3X max hold chin above bar