11/13 WOD

GRIND

warm up -100 jump rope

20 air squats

20 ab mat

20 push ups

Skillwork – muscle up practice

WOD – 5 rnds for reps

1 min burpees

1 min slamballs   30/20

1 min frt squats    95/65

1 min row – cal

1 min rest

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