12/29 WOD

Weather permitting

warm up – 20 push ups

2x      20 plank raises

20 flutter kicks

Skillwork – DUBS practice

WOD – 2 rnds for time of:

600 meter row (800 meter run)

30 GHD – Frt

20 slamballs

15 bent over back row    95/65   (form not weight)

10 HR push ups

5 thrusters

 

Dec Challenge –  6 min plank hold!!

DRINK your WATER!!

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