WOD 3SEP14

Warm-Up: 400m Run “then” 2RDs of: 15 – weighted set-ups with a dumbbell, 10 Goblet squats 45/35 lbs, Lunge walk

Skill: Rope Climb

WOD: Decending Ladder 10 – 8 – 6 – 4 – 3 – 2 – 1

DeadLift 225/155 lbs

V-Roll Ups (V-set up, then roll to superman, then roll back to V-set up) {Superman=elbows and knees off the ground}

Deficit Push-Ups (Use 45/25 lbs plates for height)

Knees to Elbows