8/4 WOD

warm up – 100 meter sprint

2x      10 push ups

10 row (DB – 5/5)

10 db shouler press

10 squats

5 manmakers

Skillwork – muscle up / OH squat breakdown

WOD – 20 min AMRAP

2 muscle ups  (4 = rings)

4 OH squats   115/85    sc-95/65

8 Kb swings

12 Butterfly crunches

 

Aug Challenge – This n’That

 

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