23.2 Comes out today at noon!!
Warm Up:
2 Rounds
12 Cal Cardio
12 KB Swings
12 Slam Balls
Skill:
2 Rounds
20 Split Leg Lunges (off bench/box)
25 Back Ext (on GHD Machine)
1 Min Plank Hold
30 Russian Twist (Slam Ball)
WOD:
3 Rounds for time of:
15 Cal Cardio
20 KB Swings (53/35#)
15 Box Jumps
10 Deadlift (185/135#)
Rest 1 Min (go as hard as you can, knowing you will get rest)