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Double WOD

By 03/03/2011No Comments

:startwod:

Warm Up

Mobility and Line Drills

WOD#1

Max Rounds and Reps in 15 min Row 250 Meters 5 Power Snatch 135M/95W 1 Rope Climb rest 10 minutes then:

WOD#2 OPT Workout “James Fitzgerald” 5 Rounds (10 Minute Cap) 50 Unbroken Double Unders 15 Unbroken Wall Balls 20M/14W

DUs must be unbroken to be Rx

Cool Down

Band Stretch

:endwod:

Coaches Notes:  WOD#1 sub rope climb for 5 Chin Ups, WOD#2 sub 50 Double unders with 200 Single Jump rope.

East Side / The Playground Jordan 6 Rounds WOD#1

East Side / The Playground Monika (traitor) 5 Rounds WOD#1

West Side / CrossFit Affliction John S 7 Rounds  WOD#1  8:42 WOD#2

West Side / CrossFit Affliction Abby 4 Rounds + Row

Steven