141203

Pre-Wod:
Run 800 or dynamic inside W.U.

5 min amrap:
10 Burpee Box Jump Over
15 Russian KB Swing
20 Dubz
30 Sec. Couch Stretch (e)

Pre-Wod Mobility:
Ido Squat Routine 2.0

Pre-Wod Instruction:
Review Row technique, focus is position!
Review Rope Climb foot Holds.

Workout of the day for Wednesday, December 3rd, 2014:

A.
7 rounds (24 min cap):
11 Bodyweight Backsquats
5 rope Climbs (15/12 ft) (Sub 7 burpees + 7 Supine False Grip Ring Rows)

B.
500 M Row for time

C. (post-wod, if time allows)
4 rounds:
25 sec Arch Hold
7 Cat/Cow
30 Sec Pigeon (e)

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