12/15 WOD

7UP

warm up – 800 meter run/row

10 kb single snatch

2x     10 x-outs

10 kb sumo squats

skill work – kipping break down

WOD – 7 rnds

7 back squats   115/75

7 pull ups

7 HR push ups

7 GHD

 

December challenge – 4 min plank hold

DRINK your WATER!!!

 

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