10/14/14 WOD


Mobility: Shoulders

Skill/Strength: Spend 15 minutes practicing the speed step jumps while in between perform 4 cycles of a 30 second hollow rock.

Met-con:  3 RFT
15 Toes to bar
20 Burpees
100 Speed step jump rope (50 each leg)
Scale guide: 8-15 minutes

It was a great day at the box Yesterday.  3 RFT today push yourselves hard on this one. 

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