01/22/16

WOD

A:
Rope Turns
Row Progression
Kip Swings
B:
3-4x
Pull-ups
Chin-ups
Ring Pull-ups
Ring Rows
60 sec Sprint Test #2 (Calories)
60sec sprint for as many calories as possible
RX: Metcon (4 Rounds for time)
4x each for time
25/17 Cals
50 Double Unders
12 Pull-ups
RX+: Metcon (4 Rounds for time)
4x each for time
25/17 Cals
50 Double Unders
12 C2B Pull-ups
O1: Metcon (4 Rounds for time)
4x each for time
25/17 Cals
25-35 Double Unders
12 Ring Pull-ups
O2: Metcon (4 Rounds for time)
4x each for time
17/11 Cals
50-150 single unders
12 Pull-ups

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