7/11 WOD and Ab challenge

BRING YOUR LONG SOCKS!!!!

Ab Challenge – day11 – 50 penguins
65 supermans
33 rev crunches
45 planks
NOT MY IDEA!!
warm up – 200 meter row
10 push ups
10 squats
10 windmills
200 meter row
WOD – 100 meter sprint
1 rope climb
25 b pullups
100 meter sprint
1 rope climb
20 b box jumps
100 metersprint
1 rope climb
15 burpees
cooldown –

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