11-02-2013

Warm up

1-2-3-4-5-6-7

KB Swing

KB High pull

KB Goblet squat

Skill

Rope Climbs

foot work focus

3 Ascents for time

Strength

HBBS

Male: 95x3, 115x3, 125x3, 135x3, 145x3, 155x3, 175x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 265x3, 285x3, 295x3, 305x3, 315x3, 325x3, 345x3, 355x3

Female: 65x3, 85x3, 95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 215x3

Select any 6 Sequential sets of 3 reps. DO NOT MISS REPS. If the fifth set cannot be completed repeated the first set twice. If the sixth set is not completed repeated the second set (of the six selected) twice.

WOD

18 Min AMRAP

15 Box Jumps 24/20

12 Push-Press 115/75

9 Toes-to-bar

Mobility

Foam Roll - Calves, quads

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