12/14 WOD

The Big Bang

warm up -400 meter row

2x     15 kb russian swings

15 air squats

15 groiners

Skillwork – kipping practice – breakdown 3x

WOD – 3RFT

100 DUBS

25 KB (Amer) swings   24/16

20 box jumps     24/20

15 (full) burpees

 

December Challenge – 4 min plank hold

DRINK YOUR WATER!!!

 

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