WOD /BLOG 1/24/13

24 Jan

em>Friday January, 24 2014
MeandFroning (159x213) (2)
Got to spend some time with the worlds fittest man this past weekend while he was in town. Great fellowship with great friends! what an amazing day.

Skill:

(WoW) Work on a Weakness
(Ideas)
* Rope Ascents
* Oly Lifts
* Dynamic Band Stretching
* Gymnastic Skills
* Double-Unders
* Create an EMOM for yourself or with a partner

15 Min work time

WOD:

Trifecta of Couplets

1) 6- O.H. Squats RX=135/95
10- lateral Box Hop-Overs RX= 24/20

2) 7- Burpee target touch 6″ above reach
10- K.B. Hot Potato RX= 50/35

3) 9- Ring Dips
25- Double-Unders

Each Couplet is a 7 Min AMRAP with a 3 Min recovery/transition time to the next.

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