Wednesday 11-13-13

Posted | 207 comments

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Wednesday, November 13 WOD

Warm Up

Basic Gymnastics

SKILL

Single-leg Squat

WOD

“Cindy”
As many rounds as possible in 20 minutes:
5x Pull-up
10x Pushup
15x Squat

–or–

“Mary”
As many rounds as possible in 20 minutes:
5x Handstand Pushup
10x Single-leg Squat
15x Pull-ups

After Bash

Hip and Shoulder Mobility

Travel WOD

As many rounds as possible in 20 minutes:
5x Pull (i.e., Row, Pull-down, Pull-up, etc.)
10x Pushup
15x Squat

–or–

As many rounds as possible in 20 minutes:
5x Handstand Pushup
10x Single-leg Squat
15x Pull (i.e., Row, Pull-down, Pull-up, etc.)

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