14 November 2014

 

Skill 

Rope Climb

 

Strength-

EMOM for ALAP, adding 5 or 10# per minute

1 Power Clean

1 Front Squat 

1 Jerk

 

On Ramp: start with pvc/barbell

L1: start with approx 70% 1RM

L2: start with 105/85

L3: start with 135/105

WOD

Teams of 4: 800 D/U and or Singles for time

L3: Teams of 2

ON-Ramp: 100 Single Unders or rhythm jumps with a partner