Saturday

Pre WOD

Ring and rope skill work

Workout of the Day

With a partner for time

One works while one holds, then switch

50 KB swings (24kg/16kg) / handstand hold

50 box jumps (24″/20″) / plate overhead hold(#45/#25)

50 situps / bottom of squat hold

400 run / front plank hold

Every break in movement from either teammate = 5 burpees

 

 

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