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Warmup: 10 minutes of

10 Jumping pullups

10 OLY Bar OH Walking lunges

10 Floor Presses

2 forward rolls

+++++++++++++++++++++++++

Strength: Front Squat 6x6 ~ Increasing Load

+++++++++++++++++++++++++

WOD: For time

40 KBS 55/35#

40 DU's

4 Rope Climbs

30 KBS

30 DU's

3 Rope Climbs

20 KBS

20 DU's

2 Rope Climbs

10 KBS

10 DU's

1 Rope Climb

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Endurance: meet at ECC @ 6 am

6, 8 or 10 time around the building - rest = work


 

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