9/24 WOD (ooops, sorry! thought this was sent 3 hrs ago)

G.I. Ashley

warm up – 10 GHD frt        10 GHD ext

2x             10 X-outs          10 band toss

Skillwork – 10 roll outs

WOD – 200 meter run

100 burpee pull ups

100 lunges (steps)

200 meter run

 

Sept Challenge – wk 4 KB

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