WoD for December 8th, 2015

Day 77 of the CFD Burpee Challenge

Group: 3 in 3
3-5 Pull-ups
Push-ups
Partner Medball Twists

Review: Rope Climb Technique

WoD: For Time

5 Rope Climbs a/b) x3 Rope Progressions Comp) First Two must be legless
21 Ring Dips a/b) Banded c) Bench/Box dips
3 Rope Climbs a/b) x3 Rope Progressions Comp) First One must be legless
15 Ring Dips
1 Rope Climbs a/b) x3 Rope Progressions Comp) Only One must be legless
9 Ring Dips

MOB: Roll Lats / Mash Triceps

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