WoD for July 3rd, 2013

Group: Agility Ladder

MOB: 4’ of Screaming Pigeons

Technique: 15’ to work on something you suck at. How’s everyone’s daily DU challenge going anyway? Don’t be afraid to ask coach specific points of detail to help your technique.

WOD: 10’ AMRAP
5 C2B  a) Lt Bl or R band C2B  b)  Other Bands C2B  c) Banded pull-ups or unbanded ring rows
20’ Bear Crawl
10 Hand Release Push-ups  a)  Wormy  b)  From Knees  c) Wormy from knees
20’ Bear Crawl

MOB: Lax Shoulders / Roll Lats

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