WOD December 16th 2014, Northern Kentucky CrossFit Gym


Wednesday
CrossFit rope climbing techniques with Jason Khalipa
CrossFit rope climbing techniques with Jason Khalipa

Strength
A1) Push Press
3-3-3-3-3
A2) Legless Rope Climbs
2-2-2-2-2
WOD
1000m Row
Then
21-15-9
Double KB Thrusters 53s/35s
Pullups


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