8/9 WOD

Whoop Whoop!!

warm up – 25 jack squats

20 plank hold/ walk/run

10 4 way PVC stretch

Skillwork – wod review

WOD – 1K meter row

200 jump rope  (100 dubs)

10 spell casters   45/25

20 wind sprints

30 back squats   115/75

40 slamballs   30/20

50 butterfly sit ups

Aug Challenge – Guns  (Back/Bi)

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