WOD 12/7/23 HAPPY BIRTHDAY JONO!

Warm Up
10s active hang
8/9 cals
3 x 3 way lunge

Gymnastics

Complete the following for quality:
EMOM10
1 – 12 Pistol Squats
2 – 20s Chin over bar hold

WOD

23 – 12 – 7
Deadlifts @70/100kg
Burpee.Box Jump Overs @20/24inch