Thursday, July 31, 2014

Mike taking on "Nancy"!!!
Arm/Leg Swings
2 Rounds of:
250m Run
10 Shoulder Dislocates
10 Pull-ups
10 Ab-mat Sit-ups

WOD
Conditioning
For time:
550m Run
 30 Hollow Rocks
   3 Rope Climbs
550m Run
 20 Hollow Rocks
   2 Rope Climbs
550m Run
 10 Hollow Rocks
   1 Rope Climb
Scale runs to 400m / Ab-mat Sit-ups / Rope Progressions = 3x
Rx+ = GHD Sit-ups and/or Legless climbs

PWOD
1 mile run

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