11/25/14 WOD

11/25/14 WOD

Tuesday 11/25/14

Warm-Up

Row/Run 400M

30 total steps-duck walk, keep feet flat and work ankle Mob

20-Mountain Climbers

50-Flutter Kicks

Anchor T-Spine Mobilization

 

WOD

A1. Push Press TNG x 5; rest 90sec
A2. AMRAP CTB chin-ups; rest 90sec x 3-4sets

B. EMOM – 12mins

Odd – 5 box jump 20/24″ + 8 ring dips (jumping to top position if you cannot do rx dips)

Even – 12 GHD sit-ups

C. 50 TGU 1.5/1pd moderate pace alt hands per rep

Notes:
– record weight and CTB total score and individual per set

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