8/23 WOD

Happy Birthday Marty!

warm up – 100 jump rope

10  x-outs

2x       10 lunges

10 superman

skillwork – kipping practice

Wod – snatch progression x2

then . . .      3-pullup

3x      6 push ups

9 squats

rnd 1 –   0-3 mins    3,6,9

rnd 2 –   3-6 mins     4,7,10

rnd 3 –   6-9 min      5,8,11

rnd 4 – 9-12 min      6,9,12

rnd 5 – 12-15 min     7,10,13

 

Aug challenge – This NThat

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