January 22nd, 2010 
John Just turn down the angry music and watch his jump rope skills. I guarantee he didn’t just randomly pick up the rope one day and was able to do all this. Practice!
STRENGTH/SKILL WOD
5×3 Deadlift
WOD
20 Goblet Squats
20 B-Fly Situps
Run to fence and back with KB
5 Rounds
| Belinda | 17:39 | 20 | Rex | 15:09 | 35 | |
| Mike La. | 16:47 | 26 | Lee | 15:01 | 35 | |
| Cindy | 16:13 | 26 | Becky | 14:57 | 35 | |
| Katie K. | 16:06 | 26 | Mitch | 14:44 | 35 | |
| Robert D. | 17:28 | 35 | Michele | 13:52 | 35 | |
| Rauli | 17:19 | 35 | Jack | 13:48 | 35 | |
| Amanda | 17:11 | 35 | Paul | 13:32 | 35 | |
| Collin | 17:06 | 35 | Marco | 12:20 | 35 | |
| Mindy | 17:04 | 35 | Melvin | 14:51 | 55 | |
| Clint | 16:39 | 35 | Jesse | 14:33 | 55 | |
| Silvia | 16:31 | 35 | Tony K. | 14:26 | 55 | |
| Beth | 16:18 | 35 | Justin | 11:30 | 55 | |
| Fran | 16:06 | 35 | Mac | 10:33 | 55 | |
| Mike Le. | 16:05 | 35 | Greg K. | 10:21 | 55 | |
| Les | 16:02 | 35 | Mark | 15:55 | 70 | |
| Kelly | 15:26 | 35 | David T. | 9:47 | 70 |
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Ross is the one I was telling you about incorporating green band hooks and uppercuts into his WOD’s as well as heavy bag combos and powercleans etc…