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130813 Tuesday

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Day 2
WOD 130813
7-8am, Coach's Hour

warm-up

strength:
power clean to front squat – 5 x 2… (2 power cleans, then 2 front squats)

2:00 challenge = wall balls

WOD…
3 rounds for time of: (25:00 CAP)
250m row
wall climbs
200m run (25 hrb if it's raining)
15' rope ascents

L1 – 3 wall climbs, 1 rope ascent or 6 plank ascents
L2 – 6 wall climbs, 3 ropes ascents
SK – 10 wall climbs, 5 rope ascents

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