Welcome to our CrossFit Puke' Family: Aaron, Nikki & Roma
Skill: lock-in + holds on Parallettes/Rings
Warm-up: "Annie" for time: 50-40-30-20-10: DUs > Sit-ups
Pairs WOD: 12min AMRAP (alternating person working): 10 KB Swing > 10 Push-Ups > 10 TTB > run 100mtr together
Punisher (100 Air-Squats for time) ..thanks Nicole!!
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