WOD 21/06/2016

SKILL

ROPE CLIMB

HEAVY

FOR TIME:

20 LEGLESS ROPE CLIMB

(20’CAP TIME)

WOD

3 ROUNDS FOR TIME

20 OVER HEAD STEP LOUNGES  @ 50/30

20 BOX JUMP @30″/ 24″

WOD 21/01/16

HEAVY:

15′ TO BUILD 3 RM  DEADLIFT

WOD:

14′ TIME CAP

5-10-15-20-25  RING DIPS
20-40-60-80-100 DU

IN THE REMAINING TIME:

MAX.EFF.  LEGLESS ROPE CLIMB