10/9 WOD

Happy Birthday Lindsay and Clint!!!

Warm up – 75

38 butterfly sit ups

37 squats

Skillwork – wod review / PVC lift practice

WOD – 200 m run

10  burpees

20 push ups

30 slam balls  30/20

40 kb swings  24/16

200 m run

10 clean n’split jerks  115/75

20 GHD

30 box jumps 24/20

40 Triceps dips

200 m run

10 power snatch  75/55

20 thruster

30 pull ups

40 push press

200 m run

Oct Challenge – mix it up

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