Wednesday 2/11/16

Climb
A. 4 Rounds – 7 min cap
3-7 MUs
15 Box Jumps step down
rest 3 mins
B. 4 Rounds – 7 min Cap
15 Swings 32/20kg
5-8 kipping HSPU – first 2 sets UB
5 Burpee C2B Pull ups
rest 3 mins
C. 4 Rounds – 7 min Cap
250/200m Row
8 hop the rower burpees
Metcon
A. 2 Rounds – 7 min Cap
400m Run – Run needs to be completed with in 2 mins scale distance if needed
30 Wall balls 20/14#
rest 3 mins
B. 3 Rounds – 7 min cap
25 Russian Swings 24/16kg
10 Burpees
5 Pull ups
rest 3 mins
C. 1750/1500m Row – 7 min Cap

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