Team WoD for Saturday, January 4th, 2014

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 / Handstand Hold  (sub plank hold on hands)

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 30 Rope Progressions  OR 15 Team Tire Flips of “Big Daddy”

MOB: Roll Posterior, calves, lats / Lax Shoulders

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