Friday December 1st, 2017
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Category: WOD

Friday December 1st, 2017

Warm up-

1.) :60 Per Side Banded Front Rack Stretch

2.) 2 Rounds

1 Min Row or Bike

10 Long Lunges

10 Spiderman Walks

10 Roll over V sits

*Grab a bar and prep for C+J

Skill- 20 Mins

1 Rep Max C+J

*If you get done before 20 mins, drop weight and hit some heavy singles


For Time:

400m Run

40/32 Cal Row

40/32 Cal Ski

40/32 Cal Bike

*Start Anywhere

Post WOD-

1.) 3 sets

5 Sec C2b Hold

3 Strict C2B Pull ups

7 Strict Pull ups

2.) 3 Sets

5 Sec Hold toes to Bar

3 Strict t2b

7 t2b

*Try and perform all sets without dropping from bar


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