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Team WoD for December 17th, 2016

Group: Junk Yard Dog

WoD: For time*: In teams of 2 or 3, One teammate does the work while the other keeps the hold. No progress can be made on the first, without the corresponding hold in place. Do the stations in any order.

Station #1: 1000m Row / Bottom Squat Position

Station #2: 200 DUs or 600 Singles / Plank Hold (sub hold on elbows)

Station #3: 100 Mountain Climbers (L+R = 2) / Chin Over Bar Hold (sub use band)

*At some point during the Wod, the team as a whole must complete 10 Rope Climbs or 20 Rope Progressions

MOB: Roll Posterior, calves, lats / Lax Shoulders

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