Friday WOD

Warm-up
2x[4 spiderman stretch, 2x30s pigeon box stretch, 2x30s banded shoulder stretch, 2x30s banded ankle stretch
2x[4 sexy mermaids, 4 rollover to stand, 4 cat skins

STRENGTH
2-3 Skills (weaknesses)
build then:
4x[ 5 reps or 30s duration for each skill

WOD: Belated 50th (partners)
50 synchronised BJ (at the top)
50 Ball slams
50 air squats (one must be hanging)
50 Windscreen Wipers - swap every 5
50 air squats (partner must be HS)
50 WB passes
50 C row swap every 13C