Wednesday 11-6-13

 In WODs

Warm Up

6 Rounds
30 sec. Lateral hops
30 sec. Ring Rows

Shoulder, Ankle, and Calf Mobility

Skills

Rope Climb

WOD

Teams of 2 – Both working at the same time
40 Rope Climbs
400 Double Unders

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Travel WOD
4 rounds
150 jumping jacks
max rep push up
then
4 rounds
150 jumping jacks
max rep hollow rock
then
4 rounds
75 jumping jacks
max hold static dead bug
(look it up on the web)
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