WOD 18AUG15

Warm Up: 2 rounds

  • 10 KB Swings
  • 10 Pass Throughs
  • 10 Air Squats
  • 10 One Leg RDL to High Kick

Strength/Skill: 

Every 4 min for 20 mins

– 8 Back Squats

– 5 Neg Chin Ups

* Take 5 sets to work up to a 8 rep Max Back Squat

WOD: 3 RFT

1 Rope Climb

50 Double Unders

10 OVH Squats 95/65

* Protect your legs on the rope climb.