11/30 WOD

Air Force

warm up – 400 meter row

2x     10 GHD

10 T2B

10 HR push ups

Skillwork – PVC Bar Review

WOD – 20 Thrusters

20 SDLHP

20 Push Jerks

20 OH Squats

20 Frt squats

 

Nov Challenge – ** TODAY is the LAST day, Can you do it?? **

1 min Plank hold

squat challenge

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