9/13 WOD

Recess!!

Warm up – 800 meter run

2x    10 jump lunges

10 shoulder taps

10 skull crushers

skillwork – dip/muscle up progression

WOD – 3rnds / 10 reps

speed rope

muscle ups (5bar)

ax chops

tire flips (5)

200 meter run

21-15-9 of

DB clean npress burpee

DB ab mat (full)

DB deadlift

 

Sept Challenge – GHDs

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