804294_10151467034894070_2065553929_nMOB WU

WOD: Complete For Time

“Annie” 50-40-30-20-10: Dbl Unders/Abmat Situps

500m Row

400m Run

30 Vertical Jump Squats to 6in Target

Light Hang “Grace” 30 Clean and Jerks (75/45) If your BB touches the ground; Every time you rest the BB on the Floor you Must Complete 5 Burpees right then on the spot.

LV1: Low Impact JR by 2/Anchored SU. 800m Row. Box Squat. DB 10# w PU

LV2: JR by 4. Air Squat. BB (35/25)

LV3: Alt Dbls. BB (55/35)

LV4: Rx’d

*** Once WOD is Complete you may choose to do MOB specific to 13.4 or if you have already completed 13.4 please work on CTB Pullups Skill, Pistol Skill, or HSPU Skill. Please ask Coach for Specific Progressions and Check out www.mobilitywod.com for ideas on MOB for 13.4

 

 

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