September month challenge: 1km Run test and KM run challenge.  How many km will you complete this month? 


Buy In: 3-5 min skip practice into coach led neck and shoulder dynamics (shoulder rolls, arm swings, neck rolls, cat/cow etc)
Skill: 5 sets of 8 DB shoulder press every 2 min.  *10 banded W’s between sets.
WOD: 3 rounds for time
15 thrusters (95/65) 
12 burpees

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