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WoD for February 14th, 2013

Group:

Big Bootcamp this month!  Please welcome them when you see them!
Big Bootcamp this month! Please welcome them when you see them!

2 Rope Climbs or 2 Progressions
20 Russian Twists
20 Light Bent Over Rows (set up a couple of bars and share them)

Technique: Kipping Pull-ups

WoD: “My Bloody Valentine” otherwise known as “Death by Pull-ups”
On the first minute finish 1 pull-up. On the second, two. On the third, three, etc. Continue until you can’t complete the number of pull-ups in the minute.
a) Lt Blue or Red Bands
b) Purple
c) Green or Blue Bands
Score = the last minute you were able to complete + pull-ups completed in the last minute you were active.

Cash out: Tabata Sit-ups

MOB: Roll lats / Stretch abs

Coach’s Tip: HINT: Tape your hands or wear gloves tomorrow, or you may rip.

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