Read more at www.afscrossfit.com
Strength:
10x left arm KB swing / 10x right arm swing / 20x double handed swing – Start at 8/12 move up a KB with each set until you find a challenging weight and stay there for remaining sets.
Skill:
5xME Tempo Pull Ups 2s up 1s hold 3s lower 1s dead hang – Scale to 5×8 negatives with 5s decent
WOD:
Plyo Cindy
5 clapping pull ups
10x clapping push ups
15x heel clicker squats 
Go for quality of moevment over volume
AFSCrossFit, Andover-WOD:Thursday 17 July
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