Wednesday

Did someone say ROPE CLIMBS!!??

See you all tomorrow for mobility 6pm at Recoil!

Warm Up:
3 rounds
Run 200m
5 Burpees
5 Pull Ups

SKILL:
Hollow Rock Practice

WOD:
AMRAP in 9 min of:
9 Calorie Row
6 Burpees
3 Squat Cleans (115/75#)

Rest 4 Min

For Time:
8 Rope Climbs
Run 1 Mile
8 Rope Climbs
Row 800m

Score total time and number of rounds :)