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December 20, 2012
wod starts 10 minutes into the video

CrossFit Cape Cod Workout Of The Day

Run 200
3 Rope Climbs
Run 200
Row 40 Calories
Run 200
20 Box Jumps 30/24
Run 200
20 Burpees
Run 200
20 Knees To Elbows
Run 200
10 Wall Climbers

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  1. sarah lee Reply

    This looks fun too but I really need a rest day!

  2. Renee Deveau Reply

    Can’t wait to do this! Going to 6:30 pm 🙂

  3. Anonymous Reply

    Adam said…
    This looks like great a great WOD. The way I see it, if I’m not at least somewhat afraid of the workout, then I’m not doing it right…
    – AB

  4. Amy Sch Reply

    That was great! 22:57. Got my first rope climbs. And squeaked/screamed the whole way up and down the first one. So fun!

  5. Erin Meagher Reply

    Great Amy!
    22- something- not quite rx- did two rope climbs in beginning and ended the wod with one- my foot was killing me climbing the rope today!!!

  6. Jack Reply

    Great group @ 9:30, though us guys were outmatched. Those darn wall climbers were brutal…… love it.

  7. Anonymous Reply

    Adam said…
    Rx 15:28.

    Great workout and thanks to Coach Shanna (sorry for any misspelling) for filling in for the injured Mark. Mark – hope you’re doing well.
    – AB

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