Wednesday, Nov. 18, 2015

Warm Up: 2 rounds

  • 5 Box Jumps
  • 10 Scorpions
  • 10 Lunges
  • 10 Pass Throughs
  • 10 DU

Strength/Skill:

Every 2 min for 12 min – 10 rep MAX Back Squat

* Take 6 sets to work up to a 10RM

then

Rope Climb Practice – 5-10 min

WOD: 3 RFT

200 m OVH Carry 45/25

5 Ring Dips

10 Full Cleans 115/85

1 Rope Climb

** Arms must stay locked out on OVH Carry. 10 Burpee penalty if coach catches you! **