11/20/14 WOD


Mobility: Ankles

Workout: “The Shed” – For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row

30 overhead squat (A: 95lbs, I*: 53lbs, N: 33lbs)

600m run (run the 400m loop, then the 200m loop)

30′ right arm, 30′ left arm dumbbell overhead walking lunge (A: 45lb, I*: 30lb, N: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced*: 24”, Intermediate: 20”, Novice: 12”)

60 kettlebell swings (A: 35lbs, I*: 26lbs, N: 18lb kb or 15lb dumbbell)

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