11/12/14 WOD

11/12/14 WOD

Wednesday 11/12/14

Warm-Up

Row 250M

5M Duck Walk-Keep feet flat on the floor

Lunges, slow and stretch out for the split squats.

 

1 legless rope climb 15′. Rest 10-20sec/1 rope climb 15′ with legs; X4

A. Back squat @20X0; 5, 4, 3, 2, 1; rest 3mins
B. rear foot elevated split squat 30X0; 6-8/leg; rest 1min bw legs x 3

CASH OUT

Accumulate 5mins FLR on rings


Notes:
– build per set on BS does not need to be a 1rm just tough

1 comment (Add your own)

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Fri, December 22, 2017 @ 11:16 AM

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