9/26 WOD

lucifer

warm up – 100 meter run

2x        10 superman

10 air squats

shoulder taps

skillwork – snatch    3×3

deadlift    3×3

WOD – 3rnds of 10 each:

Deadlifts  225/145

-OR-  snatch squats  95/65

Pull ups

21-15-9

wallballs    bkl/bl

push ups

box jumps   24/20

Sept Challenge – Plank hold

 

 

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