Skill:
15 minute clock
**People’s choice to work on a weakness: rope climbs, double unders, handstands, pull ups, etc.
WOD:
400m run
20 Burpees w/ Plate
30 Russian Twists
40 OH Lunges
Exactly 1 min Plank Hold
40 OH Lunges
30 Russian Twists
20 Burpees w/ Plate
400m run
**Burpees, Russian Twists & OH Lunges all done w/ Plate 45#/25#
For Time
Scaling: lighter plate, cut everything in half, or do with partner
Score: time
Twisted sisters
15 minute clock
**People’s choice to work on a weakness: rope climbs, double unders, handstands, pull ups, etc.
WOD:
400m run
20 Burpees w/ Plate
30 Russian Twists
40 OH Lunges
Exactly 1 min Plank Hold
40 OH Lunges
30 Russian Twists
20 Burpees w/ Plate
400m run
**Burpees, Russian Twists & OH Lunges all done w/ Plate 45#/25#
For Time
Scaling: lighter plate, cut everything in half, or do with partner
Score: time
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