11/20 WOD

Will’s Count down

warm up- 100 meter row

3x       10 T2B

10 WB crunches toss

30 sec plank hold

Skillwork – Burpee pull up breakdown  (just for you Heather 🙂 )

WOD – 400 meter run

10,9,8 reps of each: burpee pull ups

slam ball /wallball

GHD – frt / back

400 meter run

7,6,5 reps of each of the above

400 meter run

4,3,2 reps of each of the above

400 meter run

1 PERFECT FORM rep of each of the above

 

November challenge – squats

1 min plank hold

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