September 12, 2016

Warm up: 
300 M run
then 2 rounds of: 
15 pushups
15 sit ups
5 sumo squats

Skill work: 
Kipping pull up variations (3-5 mins)
Toes to bar variations (3-5 mins)

METCON: 
21-15-9
KBS (50 lb/35 lb)
Burpee box jumps

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