Daily Community Programming Sept 21st

25 min chill assault bike then 20 sec all out 40 sec chill pace x 5 min

mobilize one hour include rom wod and 12 ring rows + 2 legless rope climbs x 4 rounds nft

max unbroken snatch 115 rest 3 min repeat x 3

max unbroken muslce ups rest 2 min repeat x 4

rest as needed

10 p cleans 225/155 + 100 ft hs walk + 50 box jump overs + 100 ft hs walk + 10 p cleans for time

accessory 30 ghd hip extensions + 1 min free standing hs hold accumulate + 8 archer ring pull ups x 4 rounds nft

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