2 rounds:
400m run
10 ring rows
10 air squats
10 broad jumps
10 KB Deadlifts
10 ab mat sit ups

6/7/2019 - Strength

Score Type:: Not Scored

20min to work on rope climb skill work

Level 1: Strict rope up/downs
Level 2: Foot position and climbing technique
Level 3: Efficient number of pulls to top (male= 2 pulls, female= 3 pulls)
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6/7/2019 - WOD

Score Type:: Rounds and Reps

Buy in: 400m run

AMRAP 15min:
10 box jump overs 24"/20"
15 kb swings 50/35
20 ab mat sit ups
1 rope climbs (3 rope up/downs)


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Comments

Mary Labate

Mary Labate 3 months, 1 week ago / Reply

6/7/2019 - WOD: 3 + 46
Notes: • Box step overs (20” box) •35 # KB • Rope up/downs

Michael Bordeaux

Michael Bordeaux 3 months, 1 week ago / Reply

6/7/2019 - WOD: 5 + 32
Notes: Air squats in place of KB

Matthew Willard

Matthew Willard 3 months, 1 week ago / Reply

6/7/2019 - WOD: 4 + 25

Bailey Willard 3 months, 1 week ago / Reply

6/7/2019 - WOD: 4 + 18
Notes: up and downs

Brittney Dickson

Brittney Dickson 3 months, 1 week ago / Reply

6/7/2019 - WOD: 4 + 10

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