WoD for January 31st, 2019

Group Warm-up
3 NFT:
10cal Ski Erg
15 Air Squats
10 Push-ups

Technique
Rope Climbing

Daily WoD
1000m Row (one time) THEN,

27 Thrusters (75/55) a) 65/45 b) 55/35
4 Rope Climbs a/b) 12 Rope Progressions
21 Thrusters
3 Rope Climbs a/b) 9 RP
15 Thrusters
2 Rope Climbs a/b) 6 RP
9 Thrusters
1 Rope Climb a/b) 3 RP

Mobility
Roll Posterior / Quads
Lax Shoulders

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