Wednesday 11/18/15


 Skill/Bodyweight Strength

Rope Climb Practice or Repeats (15 minutes)

Options based on proficiency:

1) 5 sets of 1-3 climbs, quick reset at bottom

2) Alternate between 1-3 rope pulls from floor to standing and practicing footwork/rope holds


6 Rounds for Total KB Weight:

1 Sled Push 1st to 3rd poles (one-way) (Rx = M: sled + 140#; W: sled + 90#)
18 KB Swings

Rest approx. 2 minutes between rounds

Record KB weight used each round (may change by round)

Categories: WOD

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