“12/11/13”

BOX – CrossFit

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“Dec 11, 2013” (No Measure)

Ankle MOB on rig

3 rounds:
10 air squats
10 ring rows

A: Front Rack Lunge (4×12 (135/93))

B: “2012 Alt. regionals WOD” (Time)

For time:

1000m row
30 hang cleans @ (185/113)
30 alt pistols

*SCALE APPROPRIATELY

Mobility

2 min/side:
Super friend calf smash

T-spine smash w/ Overhead Ext

T-spine Overhead barbell smash