WODs

WOD 12/18/14

8 Minutes of Back/Shoulder/Hip/Ankle/Wrist Mobility

A- WU- 3 Minutes Practice M.B. Clean + Tabata- M.B. Clean + 400M Run

B- Pistol- 7 Minutes of Practice

Notes: Please follow these links for progressions: 1, 2, 3, 4 + Assisted: 1, 2, 3/ Ensure that you are cautious whatever progression you decide to use/Take your time and work at a deliberate pace.

C- Lunge- 9 Minutes To A Heavy Single + 3 each @95/90% -15 Minutes Total

Notes: In 9 Minutes work up to a heavy single/Use percentage of heaviest weight completed on both legs.

D- For Time: 20 OHS (95/65)/20 GHD Sit Up/1 Rope Climb/15 OHS/15 GHD Sit Up/2 Rope Climb/10 OHS/10 GHD Sit Up/3 Rope Climb   -12 Minute Cap

Post your scores to the Whiteboard.

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