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WoD for December 6th, 2016

Group: Agility Ladder

Technique:  15′ to work on movements giving your trouble

Review: Rowing Technique and Dampener Options

WoD: For Time

1500m Row,


40 GHD / 80 Sit-ups
80 Jumping Lunges (L+R=2)

Coach’s Note: Break up the movements as you see fit

Cash out: 3 x 10 Floorwipers

MOB: Roll Quads / Lax Shoulders and Glutes

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