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WOD – Thursday, January 20, 2011

19
Jan

WOD – Thursday, January 20, 2011

Warm-up:

Gymnastic – see wall

WOD:

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

****This could be a lot harder for you than you think if you have weak shoulders or push-ups.  Scale the Wall Climbs as needed!!

Time Frame:

scale and sub to hit 10-20min

See attached video for wall climbs.

WOD Demo from CrossFit Santa Cruz – video [wmv] [mov]

Kristan Clever 11:07, Annie Thorisdottir 11:29, Chris Spealler 11:44, Austin Malleolo 12:08, Laurie Galassi 12:54 (20″ box), Rebecca Voigt 13:09, Josh Everett 15:27, Michael Giardina 15:55, Ken Gall 16:36, Kevin Montoya 17:20, Karianne Dickson 19:09.

Norma - jumping rope maybe isn't so much fun

Norma - jumping rope maybe isn't so much fun

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