12/15 WOD

Dirty Words

warm up- 400 meter r/r

10 slow low jump squats

20 plank jacks push ups

10 jumping slam balls

Skillwork – lift review

WOD – 250 jump rope

50 thrusters   75/55

40 slam balls

30 ring back rows

20 push ups

10 pull ups

800 meter row

December challenge – Trifecta

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