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CFL 8/11

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Skill: Rope Climb Review
WOD: AMRAP 20
Teams of 2
50 Jump Ropes
10 DB Front Rack Lunges 30-35/20- 25
2 Rope Climbs
50 Jump Ropes
20 DB Front Rack Lunges
2 Rope Climbs
50 Jump Ropes
30 DB Front Rack Lunges
2 Ropes Climbs
Etc
*Keep increasing DB Front Rack Lunges by 10 each round, everything else stays the same
**Reps may be split however team chooses

“Seinfeld Quote”

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Skill: Every 2 min for 10 minutes
200 m run + 10 KB Swings 53/35
WOD: AMRAP 10
10 Double Unders (Reg subs)*
5 Strict Pull Up (sub: bands then Rogue bar – NO KIPPING)
15 Double Unders
5 Strict Pull Up
20 Double Unders
5 Strict Pull Up
25 Double Unders
5 Strict Pull Ups
etc…
*increase Double Unders by 5 each round – if doing singles, increase by 10 reps
Score: slowest round/rounds and reps