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Tuesday 10.17.2017

POSTED ON October 16, 2017

Tuesday | 10.17.2017

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Warm Up:

 
Coach Demos the Rope Climb
 
Example Sit on a box and wrap the rope with your feet learning the “J” wrap.
 
Strength:
 
A1.) Side Plank Left :30×4; rest :30
A2.) Side Plank Right :30×4;rest :30
A3.) Single Arm Heavy Russian KBS 4×8/8; rest :30/:60

WOD

Level 1 (RX)
 
30 Box Jumps 24/20
5 rope ascents
 
3 rounds for time
 
Level 2 (Intermediate)
 
30 Box Jumps 24/20
15 hanging hip taps
 
3 rounds for time
 
Level 3 (Beginner)
 
30 Box step ups 24/20
1min Dead hang accumulation
 
3 rounds for time

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