10/11 WOD

Hang On . . .

warm up – 100 jump rope

2x       20 throw downs

10 jumping pull ups

Skill work – DO THESE TOGETHER – Counted

5 frt squats

5 push press     Bar only

5 thrusters

WOD – 10 thrusters   95/65

20 pull ups

20 K2E

200 meter r/r

20 thrusters

10 pull ups

10 T2B

400 meter r/r

30 thrusters

20 pull ups

20 K2E

200 meter r/r

 

October Challenge – pull ups

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