12/9 WOD

No bars needed
warm up – 100 jump rope
20 kb clean n press
20 ab mat crunches
skill work – HSPU (wall) practice
WOD – 5 rnds / 10 reps each
slamballs
GHD back ext
triceps dips
butterfly crunches
kb swings
100 meter row
Cooldown – corework

December Challenge – 9 dead hang pull ups

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