Tuesday 11-7-23

Newsletter is out! If you didn't get it let Nikki know

Warm Up:
2 Rounds 
15 Cal Cardio 
10 KB Swings 
30 Double Unders 

Skill:
2 Rounds 
10 Feet Elevated Inverted Row with slow lower 
10 Pike Handstand Push Ups 
7 Half Kneeling Windmill Press SLOW (7 per side DB) 

WOD:
50 Burpee Pull Ups (kipping pull up) 
Run 800m
Row 800m