WEDNESDAY

Warm up: 400 m 4un; 10 pass thrus, 10 windmills; 3 x 10 s hs hold, 8 kb swings, 8 nosedive push ups; mob-sh/oh/lacrosse ball

Skill Focus: OTM for 10 min complete 4-6 hspu
Level 3                     Level 2                                    Level 1
strict                         kip or band assisted                holds

WOD:
21. 15. 9

Level 3
kbs 70#/53#
Push ups

Level 2
Kbs 53#/35#
Push ups*

Level 1
Kb/db swing
Push ups (no knees, chest to something)
For time
Post # hspu completed and time for score

Happy 28th Birthday to Gabe!

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 HINT:  Wear socks or long pants tomorrow!

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