10/14 WOD

( Hiit Friday ) Blasting

warm up = 10 hurkey rolls

2x        10 plank jacks

10 DB shoulder press

10 jack squats

WOD – 12 reps each

surfer burpees

prison squats

clean n press

reverse lunges

200 meter run

Bar – 3 rnds  95/65

DB – 4 rnds – 30/15

 

Oct challenge – pull ups

 

 

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