July 23, 2012

Monday’s WOD:

Skill: Rope Climbs

WOD:
For Time:
200m Run
50 Double Unders
50 Thrusters 95/65#
40 Double Unders
40 Floor Press 95/65#
30 Double Unders
30 Deadlifts 95/65#
20 Double Unders
20 Hang Power Cleans 95/65#
10 Double Unders
10 Sumo Deadlift High Pulls 95/65#
200m Run

*20 Min Cap

E-WOD:
Run: 3 x 200m, 400m, 600m

Bike: 3 x 1/4 Mile, 1/2 Mile, 1 Mile

Swim: 3 x 25m, 50m, 100m

*For each sport rest the amount of time each split took.