4/9 WOD

bat wings

warm up – 100 jump rope

20 squats

15 kb swings

10 push ups

strength – back squats – 5×1 (get heavy)

WOD – EMOM (5) – 4 Frt squats 80%RM

then 40,20,10 of:

Wallballs   blk / bl

Single DB snatch    35/20

Ring push ups

Finisher – core

 

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