Thursday, August 6th

8.4.jpg

Warmup: 10 minutes of

10 cal row

10 KB Straight legged deadlift

10 Single Arm KB press (each arm)

20 meter high knees

20 situps

++++++++++++++++++++++++++++++++++++++++++++++++++++++

WOD: Teams of 2 or 3 Athletes ~ ONLY 1 athlete in motion at a time

5 Rope Climbs + 50 Hang Cleans 95/65# + 150 Double Unders

4 Rope Climbs + 40 Hang Cleans 135/95# + 120 Double Unders

3 Rope Climbs + 30 Hang Cleans 155/105# + 90 Double Unders

2 Rope Climbs + 20 Hang Cleans 185/130# + 60 Double Unders

1 Rope Climbs + 10 Hang Cleans 205/140# + 30 Double Unders

———————————————————————————————-

Endurance: 6, 8 or 10 x Run around the building

Joe Kusnitz