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Wednesday December 19th, 2012 -CrossFit Stapleton

WEAR LONG SOCKS/LONG PANTS IF YOU WANT TO CLIMB ROPE TOMORROW!

WOD DEMO

http://media.crossfit.com/cf-video/CrossFit_WOD121213_Koslap_MedBallRope_Ext_HD.mov 

For time:
50 Medicine ball cleans, 20#/14#
15 foot Rope climb, 5 ascents (Sub 21 Pull Ups)
40 Medicine ball cleans, 20#/14#
15 foot Rope climb, 4 ascents (Sub 18 Pull Ups)
30 Medicine ball cleans, 20#/14#
15 foot Rope climb, 3 ascents (Sub 15 Pull Ups)
20 Medicine ball cleans, 20#/14#
15 foot Rope climb, 2 ascents (Sub 12 Pull Ups)
10 Medicine ball cleans, 20#/14#
15 foot Rope climb, 1 ascent  (Sub 9 Pull Ups)

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