Thursday 11/29/12

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Mandatory Mobility
You must spend 15 minutes mobilizing your body to help with recovery and prepare yourself to kick ass during the WOD.

WOD
For time:
90 seconds Max Effort Double Unders

then (without resting)

Row 1000m
100 Double-Unders
Row 500m

Basics
200 Single Unders
25 Sit-Ups
20 Steps Walking Lunge
15 Jumping Squats
10 Push-Ups
100 Single Unders
10 Push-Ups
15 Jumping Squats
20 Steps Walking Lunge
25 Sit-Ups
200 Single Ubders

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