WoD for December 1st, 2012

Day 70 of the 100-Day Burpee Challenge

Group: Junk Yard Dog

Review: Rope Climbs

MOB: Lax to the Plantar

WoD: Team WoD For Time*: In teams of 2
Sled Pull to curb and back (95#/65#) while partner carries sandbag (70#/30#) Do not set the sand bag down on the ground at any point
8 Rope Climbs per team (24 Progressions)
400m Partner Run
6 Rope Climbs (18 Progressions) – You cannot start rope climb until both members of the team are at the rope
Sled Pull to curb and back (95#/65#) while partner carries sandbag (70#/30#) Do not set the sand bag down on the ground at any point
4 Rope Climbs (12 Progressions)
400m Partner Run
2 Rope Climbs (18 Progressions) – You cannot start rope climb until both members of the team are at the rope
Sled Pull to curb and back (95#/65#) while partner carries sandbag (70#/30#) Do not set the sand bag down on the ground at any point

*During the WoD: You and your partner must flip “Big Daddy” or one of the “Aunties” 3 times
*During the WoD: You and your partner must complete 3 Battle rope complexes of 10 Side to Side, 10 Up and Down together, and 10 Up and Down separate.

MOB: Roll Posterior Chain

Coach’s Tip: Pace yourself from the beginning. This is an endurance WoD to that will benefit the slow but steady.

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