Will WOD For Beer

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

4 Rounds:

Rounds 1 & 3 –

14/10 Calorie Row

10 Slow Scap Shrugs/5 Shrimp Pulls

6 Lateral Box Stepups (Knee Level)

Rounds 2 & 4 –

14/10 Calorie Row

0:20 Rope Hang (0:10 Right Over Left/0:10 Left Over Right)

8 Box Pistol Negatives (Same Height as the Lateral Stepups. Step straight down with your free leg & touch your toe to the ground.)

Will WOD For Beer (Time)

3 RFT

3 Rope Climbs (15′)

30 Pistols

Rx+:

R1 – 3 Regular Rope Climbs

R2 – 2 Legless Rope Climbs

R3 – 1 L-Sit Rope Climb

Scaled: Rope Climbs not as high or Seated Rope Climbs (3 to 1)/Pistols to a box or Stepdowns

After Party (Time)

3 Rounds x 750m Row

Rest 1:30 in between rounds.

If you know your 2K time you should hold these intervals at that pace.

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