October 7 2014

Happy Birthday Geoff!!

A1.Max pullups/ ring rows or eccentrics in warm up x 3 sets

A2. Skill warm up emom 8 min in pairs:

3-5 k2e / 3-5 hspu w kip or scale hs hold 30 seconds

B. dub progressions and practice

in pairs:WOD

500 m row/100 double unders combined then:  (can split however and at the same time)

50 sdhp each at 5 reps each 35/25 (may use 2 bars but only one works at a a time, scale w kb )

50 t2b each at 5 reps each (one at a a time)

12  min cap

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