Warm up: 400 m run, 10 pass thrus, 10 windmills; 2 x 20 s hs holds, 10 spiderman lunges, 10 kbs, 5 strict chins; sh/oh mob
Skill Focus: 15 min coach’s choice. . .
WOD:
Level 3
15 kbs 70#/53#
10 strict chin ups
200 m gasser
Level 2
15 kbs 53#/35#
10 chin ups
200 m gasser
Level 1
15 kb/db swings
10 mod chin ups
200 m run
5 RFT
Post time for score
Happy belated 44th birthday to Debbie!
And the ring rows were the easy part. . .
Skill Focus: 15 min coach’s choice. . .
WOD:
Level 3
15 kbs 70#/53#
10 strict chin ups
200 m gasser
Level 2
15 kbs 53#/35#
10 chin ups
200 m gasser
Level 1
15 kb/db swings
10 mod chin ups
200 m run
5 RFT
Post time for score
Happy belated 44th birthday to Debbie!
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