4th October 2016

Warm up

5 rounds of Cindy

5 pull ups

10 push ups

15 squats

Skills

KBS

WOD – 5 rounds for time

5 rounds for time –

20 KB Swings – 20lbs

20 Weighted sit ups – 25/15lbs

20 Back extn

20 Knees to elbow

After bash

Work on Hand stand hold

Stretch

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