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Benchmark WoD for December 14th, 2016

Group: 3 in 3
Handstand hold
Jumping Jacks
3-5 pull-ups

Review: Rope Climb technique

WoD: 25’ AMRAP

8 HSPU a/b) Scale accordlingly with your coach
8 Box Jumps (30”/24”) a) 24/20 b) 20/16
1 Rope Climb a/b) 3 Rope Progressions

MOB: Roll Posterior Chain and lats / Lax Shoulders / Mash Achilles

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

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