Blog Post

Tuesday 11-20-12

Holiday Hours for this week: Monday and Tuesday – regular schedule; Wednesday – regular schedule but no 6:30 p.m. open gym; Thursday – closed, Friday – one WOD at 10:30 a.m.; Saturday – closed. Regular schedule will resume next week.

On Wednesday we will celebrate Thanksgiving and Daylon’s birthday at the box after the afternoon WODs. Sign up on the announcement board if you plan on attending.

15 minute Warm Up:Row 500 m then junk yard dog then use the remaining time to do dynamic stretches of your choice.

then

3 Rounds:

2 Rope Climbs

10 Toes 2 Bar

20 Overhead Walking Lunge, 45#/25#

400 m run

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then

50 Double Unders

There are many ways to climb a rope. This video shows the most common ways at the box.