11/3 WOD

Good Work

warm up – 800 meter r/r

1 min plank hold

2x   10 burpees

10 squats

Skillwork – back squats

WOD – 3 back squats

10 Ring dips

10 GHD – full sit ups

10 rnds

* add weight till max then deload – (pyramid up/down)

** score load and time

November Challenge – tabata abs

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