Wednesday 9/14/16 - Climb & Ride

September 14, 2016

MAIN WOD

M-1: Shoulder Press 8RM
Then 3 Sets of 8 @ 90%

 

M-2: 5 Rounds For Time:

3 Rope Climbs

15 Calories Assault Bike OR Row

*USE BIKES FIRST

--TIMECAP: 18:00--

 

Rope Climbs → 12ft → 3:1 Walk Ups

 

FITNESS CLASS

F-1: Deadlift

3-3-3-3-3


F-2: 15:00 AMRAP

10 KB Swings

10 Box Jumps

10 Goblet Squats

200m Run

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