11/11 WOD

Happy Birthday Heavan !!!

warm up – 500 meter row

10 rev altern lunges

10 cork screw crunches

8 HR push ups

Skillwork – muscle up practice

WOD – 28 min AMRAP

28 jumping jacks

7 burpee pull ups

7 box jumps

7 floor wiper press

7 ring dips

 

Nov challenge – squats

 

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