Friday, Sept 23rd

Warmup: 12 minutes

10 kbs

20 meter bear crawl

30 second plank hold

40 jumping jacks

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Body Building Buy-in: 3 Rounds of the following SuperSet

10 Dumbell bent over Flies

10 Dumbell flat bench Flies

10 Dumbell alternating Hammer Curls (on each arm)

++++++++++++++++++++++

WOD: For Time

3 Rope Climbs then,

21-15-9

Hang Clean 135/95#

Dips

then,

3 Rope Climbs