12/10 WOD

Happy (Early) Birthday Chris P!!

warm up – 100 jump rope

20 push ups

20 air squats

20 Full ab mat sit ups

Skillwork – muscle up breakdowns

WOD – 34 cal row

5 rnds each of the following:

Hang cleans   135/95

KB swings    24/16

muscle ups

GHD – back

34 cal row

 

Dec challenge – 3 min plank hold

DRINK your WATER!!

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