11/23 WOD

Pre T-Day

warm up – 10 wide stance squats

10 reg stance squats

10 narrow stance squats

2 minutes jump rope

Skillwork – 20 GHD full sit ups

20 GHD back ext

WOD – 5 rnds of:

1 strict pull ups

2 kipping pullups

3 muscle ups

then go into 6 rnds of:

1 perfect push up

3 floor press wipers   115/75

15 squats – frt/back

30 sec plank hold

 

November Challenge – tabata abs

 

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