Wednesday / 26 Feb 2014

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mojda2

TODAY’S WODS

Level I

Skill #1: Rope Climb (5 ascents, or work on technique)

Skill #2: KB Swing

“Helen”

3 Rounds for time

400m Run
21 Kb Swings
12 Pull-Ups -OR- 21 Ring Rows

Emily

Level II

Warm-up: 2 Sets
200 Meter Row
30 Hip Extensions
1 Trip AG Walk

10 Min Power Clean Skillwork

A) EMOM 8 MIN
3 Power Cleans 115/75
5 HSPU
Rest 5 Min
AMRAP 10 MIN
400 Meter Run
15 HRPU
15 Wall Balls 20/14#

pete

SDPD

Warm-up: 3 Sets
20 Air Squats
10 Push-ups
Max Hollow Hold

A1) Bentover Barbell Row 4×8
A2) Ring Push-ups 4×8

B1) Bench Dips 4×8
B2) KBS 1.5/1

C) 400 Meter Row x 4
*Rest 2 Min Between walking around

mo

WOMEN

Warm-up: 2 Sets
1 Trip AG Walk
Max Bent Arm Hang
1 Rope Climb

A) 10 Min Snatch Skillwork

B) 15 Min OHS Skillwork and Build to a Heavy Single

C) AMRAP 10 MIN
Run 400 Meters
15 Burpees
15 KBS

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