Group Warm-up

• • 1 min Jump Rope
  • 40 Butt Kickers
  • 40 Jumping Jacks
  • 1 min Jump Rope
  • 30 Skips
  • 30 Alt Lunges
  • 1 min Jump Rope
  • 20 Band Pull A-parts
  • 20 Shoulder Taps
  • 1 min Jump Rope
  • 10 Up Dog/ Down Dog
  • 10 Alt Bird Dog

HERO WOD “THE KABUL 13” For Time!!!!

• 20 deadlifts
• 23 cleans (23l/23r)
• 31 front squats
• 23 push press
• 22 box jump overs
• 20 butterfly sit ups
• 20 reverse lunges (20l/20r)
• 20 pullups/inverted rows
• 23 goblet squats
• 25 kb swings
• 22 snatches
• 20 OH squats
• 22 thrusters