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wod

WOD…July 15th…The Climb!

By 07/14/2014No Comments

Skill/WU – 3 rNft – 5 HSPU (strict and SAP) sub banded HSPU on PU rig with a partner or wall walk – 1 min static wall squat hold – 200m run

WOD

For time:

5 – Rope climbs

50 – Walking Lunges

30 – Ring Dips (sub dips on boxes rather than bands on rings)

50 – Walking Lunges

10 – muscle-ups (sub 30 pull-up’s or 30 ring rows)

Time Cap – 18 min

steve

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