8/8 WOD

Transition counts!

warm up – 25 groiners

30 sec plank hold   r/c/l

repeat

Skillwork – frt squats . .   setting wod weights

WOD –  EMOM x 7

5 BW frt squats  (do not loose form for weight)

remaining time weighted dips  25/15

Then 2 rounds of:

6 diamond weighted push ups   45/25

6 regular weighted push ups

6 wide hand push ups

2x bear crawl

 

Aug Challenge – guns!!

 

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