6161 E Main St
Farmington, NM 87402
(505) 801-9603
Wodify

WOD 03/2013

March 19, 2013

WOD:  Jump rope ladder:
60 sec ON
60 sec OFF
60 sec ON
50 sec OFF
60 sec ON
40 sec OFF
until …..
60 sec ON
10 sec OFF
then back up to
60 sec ON
20 sec OFF
until….
60 sec ON
60 sec OFF

Post-WOD Mobility work:
Roll out Achilles tendon and soleus on Barbell, 3 minutes each, then,
2 minute Achilles/soleus stretch each leg

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