Wednesday - 9/20/23

Skill

3 RFQ:

** 15 Banded RKBS
** 15 DB Reverse flies
** 5ea. Downward dog shoulder lift

WOD

For time:
1min ON
1min OFF

**60 DLs
**20 Wall climbs

Swift

For time:

** 400m Run
** 40 DB Snatches
** 400m Run
** 40 DB Hang C&J
** 400m Run
** 40 DB RDLs
** 400m Run

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