WOD at Home Sunday 12/8/2013

Mobility Warm-up   400m Run (75% effort) The Everett Warm-up Part 2 Video  Skills / Strength   Skills / Strength Rest Day WOD   21-15-9 Ring Dips Fitness Level Substitution: Banded Ring Dips Equipment Substitution: Narrow Push-ups Fitness Level Substitution: Banded Narrow Push-ups Burpees 21-15-9 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows Double-unders Fitness Level Substitution: 2 X Single-unders…

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