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WoD for December 30th, 2014

Warm up: Agility Ladder

Technique: Rope climb technique

WoD: For Time:

5 Rope Climbs a/b) x3 Rope Progressions
400m Run
4 Rope Climbs
4 20′ Prowler Pushes (180/115)  a/b)  less
3 Rope Climbs
400m Run
2 Rope Climbs
4 Prowler Pushes
1 Rope Climb

MOB: Roll Posterior Chain, Quads, Lats

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