WOD 11/15/13 R.E.D. Friday! Do not forget to wear your RED to - TopicsExpress

WOD 11/15/13 R.E.D. Friday! Do not forget to wear your RED to show support to our servicemen and women!! Warm-Up Mobility: hang from bar, banded lateral opener, triceps smash, barbell quad smash, calf smash Skill/Strength: 10 minutes of Pull-ups practice: strict, kipping, & butterfly techniques Met Con: for time: 400m Run 25 Wall Ball Shots, 20/14# 400m Run 20 Pull-ups, any style 400m Run 15 Pull-ups, any style 400m Run 10 Wall Ball Shots, 20/14#

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