January 30

3:00pm

• Doors open
  
• Set up/mop mats
  
• ​Begin warm ups at 3:25pm
  

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Pre-Practice Speech

23 days until NCD

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Cycle #1

7m
Neutral/Top/Bottom
#Unstructured

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Cycle #2

Floating drill

W1-Follow on top
W2-Sit out continuosly

• Follow
• Reroute

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Cycle #3

Snap Spin Score
(arm drag, Go behind, FHL)

Snap Spin Double
(Quadpod)

Snap Spin mat return

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Cycle #4

Slow leg returns

​W1-Top
W2-Bottom continuosly stand up

• Drop single
• Drop double
• Drop Hi-C

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Wrestling Sprints

Wrestling Sprints
10 reps (5/5)
​1m goes

W1=100%
W2= 50%

• SL
• DL
• HC
• ​FC
• ​BR
  

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Burnouts

AMRAP

• pushups
  
• burpees
  
• air squats
  

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1st match OTD

3-2-2-OT

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