11/16 WOD

Scar – (ish)

warm up – 25 jumping jacks

2x      10 KB round the world

10  KB clean n’press

10 tricep dips

Skillwork – muscle up practice

WOD – 4 RFT

400 meter run OR 500 meter row

30 KB swings    24/16

30 jumping pull ups

 

November Challenge – tabata abs

 

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