Wod 10/1

Warm up
4 Rounds of
4 Hanging shoulder shrugs
10 Lunges
5 Push Ups
10 Banded pull apart
5 Plank on hands to Squat
10 Hollow rocks
 
Skill 5-10 min
Dumbbell snatches
 
Metcon
8 Rounds for time, TC 30 min
8 Toes to Bar scale to 12 ab-mat situps
12 Alt DB Snatches 16/12kg scale to 12/8kg
8 Burpees
12 Box Jumps

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