WoD for November 21st, 2018

Group Warm-up
MAX UB DUS
3′ to work on and find your max number of unbroken DUs. If you don’t have DUs, work on them and then complete 50 unbroken no rope “dead penguins” to get warmed up

Daily WoD
UP/DOWN CHIPPER
30/24cal AAB
30 Box Jumps (24/20)
30 Flutter Kicks (L+R = 1)
20/16cal AAB
20 Box Jumps (24/20) a/b) Step ups
20 Flutter Kicks (L+R = 1)
10/8cal AAB
10 Box Jumps (24/20)
10 Flutter Kicks (L+R = 1)
10/9cal Ski Erg
10 Box Jumps (24/20)
10 Flutter Kicks (L+R = 1)
20/18cal Ski Erg
20 Box Jumps (24/20)
20 Flutter Kicks (L+R = 1)
30/27cal Ski Erg
30 Box Jumps (24/20)
30 Flutter Kicks (L+R = 1)

Mobility
Roll Posterior
Mash Achilles

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