Warm up
jump rope 10 minutes
5 wall walks
3 minutes hollow rock and superman ( alternate between the two exercises)
WOD
21, 15, 9
Front Squat@ 115#
ring dips
box jumps@ 30"
Cardio
Tabata mile( sprint 20 seconds walk 10 seconds; repeat this until the mile is completed)
9 o'clock ladies doing WORK!!!
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