WOD #3,4a,4b – 2013 Colorado Open

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Tuesday September 17, 2013

WOD #3
Row 500m
on the 5 minute mark…
Row 500m

WOD 4a
1 sprint over wall
10 sandbag step-ups, 20″ box (2 bags, 1 bag)
1 sprint over wall w/ sandbag
20 sandbag lunges
1 sprint over wall w/sandbag
10 sandbag step-ups, 20″ box
1 sprint over wall

WOD 4b
Max Rope Climb in 3 minutes

MOD: Lighter weight on sandbag and pullups

**If you can do kipping pull-ups, you need to mod to c2b pullups

**If you cannot do kipping pull-ups, you can use a green band…no black bands

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