Tuesday 3-5-13

 In WODs

Warm Up

CrossFit Warm Up 3×15

Skill

Rope Climbs

WOD

3 Rounds

Max Rope Climbs (2min)
Rest (1min)
Max Distance Row (2min)
Rest (1min)
Max Double Unders (2min)

Scaling Options

Option 1. Go up the rope as high as you can

Option 2.  Rope pull ups 2 to 1

After Party

Goat Work

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Travel WOD

500 Jumping Jacks

every 50 stop and do 30 (4 count) flutter kicks

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Mobility WOD

15 minutes working on everything in this video! (http://youtu.be/xVKS4pgyjwc)

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