HAPPY BIRTHDAY RYLEE HALL Warm Up Shuttle Runs Skill Work Pull Ups 5 rounds for time 5 Hanging Knee Raises 5 Burpees 5 Broad Jumps GAME – Lava
Warm Up Skipping Skill Work Wall Walks Wall Balls AMRAP – Partner – 10 minutes 10 Sit Ups 10 Box Jumps 5 Wall Balls GAME!
Skill Work Wall Walks PARTNER AMRAP – 10 minutes 5 Push Ups 5 Mountain Climbers 10 metre shuttle run GAME!
Skill Work KB Deadlift Wall Balls AMRAP – 10 minutes 5 DB Snatch 10 Mountain Climbers 10 metre backwards run GAME!
Skill Work Handstand Kick Ups and Handstand Holds AMRAP – Partner – 10 minutes 10 Squats 10 Box Jumps 10 Push Ups GAME!
Skill Work KB Deadlift Wall Balls AMRAP – 10 minutes 5 DB Snatch 10 Mountain Climbers 10 metre backwards run GAME!
Skill Work Pull Ups AMRAP – 10 minutes – Partner WOD 5 DB Push Press 10 Burpees 10 Hanging Knee Raises GAME!
Skill Work Ring Holds AMRAP – 10 minutes – Partner WOD 5 DB Front Squat 10 Push Ups 20 Metre Walking Lunges GAME!
Skill Work Superman & Hollow Holds Pull Up Practice AMRAP – 10 minutes 10 DB Press 10 Mountain Climbers 100 Metre Run GAME!
Skill Work Rope Climbs Superman & Hollow Holds AMRAP – 12 minutes 10 Broad Jumps 10 metre Backwards Run 10 Squats GAME!
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