1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

12.12.14 Friday WOD

December 11, 2014

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Warm Up
Spend 15 Minutes Working on Handstand Walks

WOD (NOT FOR TIME)
*During these 3 “WODS” take your time and execute these movements with perfection

#1
3 rounds of:
-2 rope climbs
-25-50 UB (unbroken) double unders
-10 pistol squats

#2
(Try to keep movements UB)
3 rounds of:
-3 Muscle up or 5 Chest to Bar or 7 Pull-up
-5 OHS (Overhead Squat) 135/95

#3
2 rounds of:
-30 Wall balls (20/14)
-10 Strict Pull-ups

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