WOD 11/13/13

WOD 11/13/13


Strength

8 x 3 

Back Squats

*Add EXACTLY 5lbs to the weight you did last Wednesday (we did 85% of max last week)


WOD

AMRAP in 20 Mins of:

200m Row (or 20 Sumo Deadlift High Pulls)

1 Hurdle Course

1 Rope Climb

10 Toes to Bar

10 Rope Slams

10 KB Swings (70/55)


Toes to Bar Efficiency (I believe this method is great IF you have a good amount of upper body and core strength. A bigger kip may be essential if this method is too tough at this point)



Rope Climb Technique