WOD – Monday – 8-31-15

SKILL: 10 min rope climb practice

 

9 min EMOM

Min 1: 1 legless rope climb (sub with 1 regular rope climb/3 planks)

Min 2: Nose-to-wall HS hold x 45 seconds

Min 3: 7 burpee box jump overs (24/20)

 

3 rounds for time:

200m run

15 thrusters (95/65)

 

9 minute cap.

 

 

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