Thursday, December 8, 2011

Boat to Rope

December 5, 2011

WARMUP:
3 Rounds
-20 Double Unders
-15 Air Squats
-10 Pushups
-5 Wall Walks
-10 Jumping Pullups
-15 Back Extensions
-20 Walking Lunges

WOD: "Boat to Rope"
4X500 Row to Rope Climb
Partner Rows while You Climb, than you switch for 4 rounds.
(no partner means I climb for my row time)
(16:56/35 Modified Rope Climbs)

SKILL/STRENGTH:
Front Squat 5-5-5-5-5
135, 135, 140, 145, 145 (PR)

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