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WOD – Sunday, January 15, 2012


WOD – Sunday, January 15, 2012

Warm-up: Run 400m, Fanny Wackers, Frankensteins, over the fence, under the fence, 10 push-ups, 10 ring rows

Skill: Ring work – Work on stabilizing on the rings, muscle-up practice, back lever, front lever, or iron cross depending on where you are with your ring gymnastics.


Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball).

Post rounds completed to comments.

Iron Cross Video


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