9/12 WOD

Sponge Worthy

warm up – 400 meter r/r

2x    10 jump slam ball

10 HR push ups

Skillwork – Beatdown WOD#2

(after WOD)

WOD – 4 rnds

15 ring push ups

25 GHD – 2f/2b

25 box jumps

30 slamballs

15 T2B

 

Sept Challenge – 45 sec plank hold

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