Monday 11/21/16 - Run, Jump, Climb

November 21, 2016

MAIN WOD

M-1: Back Squat 2RM

Then: 1 Set of 10 @ 50% of 2RM

--20:00 Time Cap--


M-2: 5 Rounds For Time:

Run 400m

20 Box Jump Overs 24/20

2 Legless Rope Climbs, 15' Ascent

--25:00 Time Cap--

 

OPTIONS

Level 2

5 Rounds For Time:

Run 400m

20 Box Jump Overs 20/18

1 Legless + 1 Regular or 2 Regular Rope Climbs

 

Level 1

5 Rounds For Time:

Run 400m

20 Box Step Overs 24/20

2 12ft Rops Climbs or 5 Walk Ups

 

FITNESS CLASS

F-1: Push Press

6 Sets of 4 

 

F-2: 24:00 EMOM

1)10/8 Cals Rowings

2)30 Double Unders/Single Unders

3)10/8 Burpees

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