8/13 WOD

First to Fifty

warm up – 50 jump rope

2x       15 GHD back

15 squats

Skillwork – burpee breakdown (Spartan is just around the corner)

WOD – 50 cal row assault

100 FULL abs – buy in

4RFT

25 slamballs   30/20

15 K2E

10 HR push ups

100 Full abs – cash out

Cooldown – 800 meter run

Aug Challenge – core

 

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