1/11/17

Mobility-General Mobility
Warmup-Run 400m x 3 *30 rest between
A) Strength/Gymnastic Skill Development: 3 sets for Quality
5-15 Chest to Bar Pullups
5-15 Ring Dips/Stationary/Paralletes
:30 Hollow Hold
:30 Arch Hold
B) WOD: With a running clock:
Complete as many rounds and reps in 4 mins of:
25 Cals
25 WB (20/14)
Rest until the clock hits 5:00
Complete as many rounds and reps in 4 mins of:
25 Deadlifts (185/135)
25 WB (20/14)
Rest until the clock his 10:00
Complete as many rounds and reps in 4 mins of:
25 Burpee Box Overs (24/20)
25 WB (20/14)
Rest until clock hits 15:00
Complete the following for time:
25 cal row
25 Deadlifts
25 Burpee Box Overs
25 WB
*15 min
*Compare to 12/16/15
Time:
B4 Class-Mobility
0-10 Warmup
10-25 Strength/Skill
25-End WOD
Categories: WOD

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