01/27/16

WOD

A:
3-4x
kip swings
short runs
B:
toe to bar progression
box jump progression
Skills
A1: 4x 10-20sec L-Hold
A2: 4x 5-10 straight leg raises

if you can transition from A1 to A2 without coming off the Pull-up Bar

RX: Metcon (Time)
4x
300m run
15 Toes to Bar
12 Box Jumps
O1: Metcon (Time)
4x
300m run
15 Knees to Chest
12 Box Jumps
O2: Metcon (Time)
4x
200-300m run
15 sit-ups
9 box jumps

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