Thursday 12-7-23

Newsletter went out this week! Let us know if you didn't get it! 

Warm Up:
Run 400m
EMOM for 5 Min 
10 KB Swings (light)
5 Burpees 

Skill:
2 Rounds 
6 Knee to Elbow + Toes to Bar + Pull Up 
10 Handstand Push Ups or practice 
10 Plyo Push Ups (see video on insta)

WOD:
For Time:
25-15-10 Reps for time of:
Burpee Box Jumps (24/20")
Chest to Bar Pull Ups 
Hang Clean and Jerks (115/75#) 
Run 200m
**You will run 3 times total