WoD for October 4, 2013

Warm up: 3 in 3
Jumping Jacks
Air squats
Sit-ups

WoD: For time: 2 Rounds for Time of: 1 Round for C Scale

100 double unders a/b) 300 Singles c) 100 Singles
1 rope climb a/b) 3 Rope Progressions c) 1 Rope Progression
100 m run (to intersection in parking lot and back)
25 wall balls 20/14 10/9 a) 14/12 b) 12/10 c) 10/8 or less
1 rope climb
100 m run
25 box jumps 24/20 c) < Rx 1 rope climb 100 m run 25 burpees 1 rope climb 100 m run 25 air squats 1 rope climb 100 m run MOB: Roll Quads / Posterior Chain / Calves

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