131211 Wednesday

Day 3
WOD 131211

warm-up – Coach’s Choice

For these series of AMRAPs:
-sub rope ascents with pull-ups, 3:1 ratio (3 pull-ups for every 1 rope ascent)
-sub t2b with abmat sit-ups, 2:1 ratio ( 2 abmat sit-ups for every 1 t2b)

AMRAP 1 – 7:00 of:
2 rope ascents
10 t2b
15 wall ball
20 hrpu

-rest 3:00-

AMRAP 2 – 7:00 of:
15 wall ball
2 rope ascents
20 hrpu
10 t2b

-rest 3:00-

AMRAP 3 – 7:00 of:
10 t2b
20 hrpu
2 rope ascents
15 wall balls