11/11 WOD

Happy Birthday Day Heavan !!

warm up – 400 meter run

29 air squats

29 push ups

skillwork – rope climb review

WOD – buy in – 3rope climbs  (1 climb=3pulls)

29 cal row

1 climb

29 butterfly ab mat

1 climb

29  wallballs  bk/bl

1 climb

29 floor presses   135/85

cash out – 3 climbs

 

November challenge – tabata abs

 

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