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WOD - Saturday, 11/4/2017

"Red Vines"

WU: (7:00 - running clock)

Row 500m (easy pace)

Double unders pracitce
If you have 25+ unbroken consistently go for 2-3 sets of ME unbroken. Try to set a PR

If you have less than 25+ unbroken take this time to work on your dubs.

A. Skill Work: Rope Climbs (8 minutes)
If you know how to climb work on perfecting your efficiency up and down the rope. Athletes should be able to get up the rope in 2-3 pulls (even short athletes).
If you don’t (yet_ have rope climbs take this time to learn the foot clamp. After you master this relatively easy skill you will find climbing the rope is easy.

B. Conditioning

"Red Vines"
20 Cal Row
1 Rope Climb
30 Bar-facing burpees
1 Rope Climb
40 Wallballs
1 Rope Climb
50 Deadlifts (135/95)
1 Rope Climb
60 Double unders
1 Rope climb

Wear high sicks, pants and even knee sleeves on your shins to protect your legs from the less-than-comfy rope burn.

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