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WOD 12-26-12


ring dips x 8

chin up x 10

200 m run

amrap 12 min

Home workout:

Workout: Burpee Ladder.


Breakdown: Do 1 bupree the 1st minute 2 the 2nd minute 3 the third, until you can no longer perform that number in that minute. Your score is how far you get in minutes. For example, if you get to 13 minutes and can?t go any further, that?s your score.


Standards: See glossary.


Scale: Do every-other minute.


Make it more challenging: Jump over an object, after each rep, 12 inches in height or jump to have your hands touch something 1 foot above your standing reach with arms extended.