WOD 23/19/15

Warm-up
3x
15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

3x
30sec du
30se rest

3x
1min plank
30sec side plank

3x
14 I’s
12 T’s
10 Y’s

Skill
Metcon (No Measure)
2x
2:30min work on kipping pull ups
2:30min run/row

Metcon
BTD Qualifier 15.4 (AMRAP – Rounds and Reps)
in teams of 2
amrap 11
5 thruster 45/30 (rxd) 35/20 (fun)
5 hang power clean 45/30 (rxd) 35/20 (fun)
*everytime you break, perform 7 synchronized burpees over the bar
RX 18+3

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